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Cantaloupe vs. Papaya — In-Depth Nutrition Comparison

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What are the differences between cantaloupe and papaya?

  • Cantaloupe is higher in vitamin A, yet papaya is higher in vitamin C.
  • Cantaloupe's daily need coverage for vitamin A is 49% more.
  • The glycemic index of papaya is lower.

We used Melons, cantaloupe, raw and Papayas, raw types in this article.

Infographic

Cantaloupe vs Papaya infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.7% 24% 7.9% 14% 4.9% 6.4% 2.1% 5.3% 2.2%
Papaya
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 6% 16% 9.4% 15% 2.2% 4.3% 1% 5.2% 3.3%
Contains more PotassiumPotassium +46.7%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +50%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +122.2%
Contains more IronIron +19%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +50%
~equal in Copper ~0.045mg
~equal in Manganese ~0.04mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 122% 56% 1% 0% 10% 4.4% 14% 6.3% 17% 0% 6.3% 16% 4.1%
Papaya
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 203% 16% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Contains more Vitamin AVitamin A +259.6%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B3Vitamin B3 +105.6%
Contains more Vitamin B6Vitamin B6 +89.5%
Contains more CholineCholine +24.6%
Contains more Vitamin CVitamin C +65.9%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B5Vitamin B5 +81.9%
Contains more FolateFolate +76.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.6µg

All nutrients comparison - raw data values

Nutrient Cantaloupe Papaya DV% diff.
Vitamin C 36.7mg 60.9mg 27%
Vitamin A 169µg 47µg 14%
Folate 21µg 37µg 4%
Fiber 0.9g 1.7g 3%
Vitamin B6 0.072mg 0.038mg 3%
Potassium 267mg 182mg 3%
Fructose 1.87g 3.73g 2%
Vitamin B5 0.105mg 0.191mg 2%
Vitamin B3 0.734mg 0.357mg 2%
Vitamin E 0.05mg 0.3mg 2%
Vitamin B1 0.041mg 0.023mg 2%
Magnesium 12mg 21mg 2%
Vitamin B2 0.019mg 0.027mg 1%
Zinc 0.18mg 0.08mg 1%
Phosphorus 15mg 10mg 1%
Iron 0.21mg 0.25mg 1%
Calcium 9mg 20mg 1%
Carbs 8.16g 10.82g 1%
Protein 0.84g 0.47g 1%
Calories 34kcal 43kcal 0%
Fats 0.19g 0.26g 0%
Net carbs 7.26g 9.12g N/A
Sugar 7.86g 7.82g N/A
Copper 0.041mg 0.045mg 0%
Starch 0.03g 0g 0%
Sodium 16mg 8mg 0%
Selenium 0.4µg 0.6µg 0%
Manganese 0.041mg 0.04mg 0%
Vitamin K 2.5µg 2.6µg 0%
Saturated fat 0.051g 0.081g 0%
Choline 7.6mg 6.1mg 0%
Monounsaturated fat 0.003g 0.072g 0%
Polyunsaturated fat 0.081g 0.058g 0%
Tryptophan 0.002mg 0.008mg 0%
Threonine 0.017mg 0.011mg 0%
Isoleucine 0.021mg 0.008mg 0%
Leucine 0.029mg 0.016mg 0%
Lysine 0.03mg 0.025mg 0%
Methionine 0.012mg 0.002mg 0%
Phenylalanine 0.023mg 0.009mg 0%
Valine 0.033mg 0.01mg 0%
Histidine 0.015mg 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 0.84 g
Fats: 0.19 g
Carbs: 8.16 g
Water: 90.15 g
Other: 0.66 g
Papaya
2
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more ProteinProtein +78.7%
Contains more OtherOther +69.2%
Contains more FatsFats +36.8%
Contains more CarbsCarbs +32.6%
~equal in Water ~88.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 2% 60%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.081 g
Papaya
1
38% 34% 27%
Saturated fat: Sat. Fat 0.081 g
Monounsaturated fat: Mono. Fat 0.072 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains less Sat. FatSaturated fat -37%
Contains more Poly. FatPolyunsaturated fat +39.7%
Contains more Mono. FatMonounsaturated fat +2300%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
55% 20% 24%
Starch: 0.03 g
Sucrose: 4.35 g
Glucose: 1.54 g
Fructose: 1.87 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.06 g
Papaya
2
52% 48%
Starch: 0 g
Sucrose: 0 g
Glucose: 4.09 g
Fructose: 3.73 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +165.6%
Contains more FructoseFructose +99.5%
~equal in Lactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cantaloupe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/nutrients
  2. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.