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  6. Cauliflower vs. Papaya

Cauliflower vs. Papaya — In-Depth Nutrition Comparison

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Differences between cauliflower and papaya

  • Cauliflower has more vitamin B6, vitamin K, vitamin B5, and choline, while papaya has more vitamin A and vitamin C.
  • Papaya's daily need coverage for vitamin A is 19% higher.
  • Papaya contains 7 times less choline than cauliflower. Cauliflower contains 44.3mg of choline, while papaya contains 6.1mg.

The food types used in this comparison are Cauliflower, raw and Papayas, raw.

Infographic

Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Papaya
Papaya
3
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 +64.3%
Contains more IronIron +68%
Contains more ZincZinc +237.5%
Contains more PhosphorusPhosphorus +340%
Contains more ManganeseManganese +287.5%
Contains more MagnesiumMagnesium +40%
Contains more CopperCopper +15.4%
Contains less SodiumSodium -73.3%
~equal in Calcium ~20mg
~equal in Selenium ~0.6µg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Papaya
Papaya
3
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 B1Vitamin B1 +117.4%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +42%
Contains more Vitamin B5Vitamin B5 +249.2%
Contains more Vitamin B6Vitamin B6 +384.2%
Contains more Vitamin KVitamin K +496.2%
Contains more FolateFolate +54.1%
Contains more CholineCholine +626.2%
Contains more Vitamin CVitamin C +26.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +275%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Papaya DV% diff.
Vitamin C 48.2mg 60.9mg 14%
Vitamin K 15.5µg 2.6µg 11%
Vitamin B6 0.184mg 0.038mg 11%
Vitamin B5 0.667mg 0.191mg 10%
Choline 44.3mg 6.1mg 7%
Phosphorus 44mg 10mg 5%
Vitamin A 0µg 47µg 5%
Folate 57µg 37µg 5%
Manganese 0.155mg 0.04mg 5%
Vitamin B2 0.06mg 0.027mg 3%
Fructose 0.97g 3.73g 3%
Potassium 299mg 182mg 3%
Protein 1.92g 0.47g 3%
Iron 0.42mg 0.25mg 2%
Zinc 0.27mg 0.08mg 2%
Carbs 4.97g 10.82g 2%
Vitamin B1 0.05mg 0.023mg 2%
Vitamin B3 0.507mg 0.357mg 1%
Calories 25kcal 43kcal 1%
Sodium 30mg 8mg 1%
Copper 0.039mg 0.045mg 1%
Fiber 2g 1.7g 1%
Magnesium 15mg 21mg 1%
Vitamin E 0.08mg 0.3mg 1%
Fats 0.28g 0.26g 0%
Net carbs 2.97g 9.12g N/A
Calcium 22mg 20mg 0%
Sugar 1.91g 7.82g N/A
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.13g 0.081g 0%
Monounsaturated fat 0.034g 0.072g 0%
Polyunsaturated fat 0.031g 0.058g 0%
Tryptophan 0.02mg 0.008mg 0%
Threonine 0.076mg 0.011mg 0%
Isoleucine 0.071mg 0.008mg 0%
Leucine 0.106mg 0.016mg 0%
Lysine 0.217mg 0.025mg 0%
Methionine 0.02mg 0.002mg 0%
Phenylalanine 0.065mg 0.009mg 0%
Valine 0.125mg 0.01mg 0%
Histidine 0.056mg 0.005mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Papaya
Papaya
1
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 +308.5%
Contains more OtherOther +94.9%
Contains more CarbsCarbs +117.7%
~equal in Fats ~0.26g
~equal in Water ~88.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Papaya
Papaya
3
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 -37.7%
Contains more Mono. FatMonounsaturated fat +111.8%
Contains more Poly. FatPolyunsaturated fat +87.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Papaya
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 GlucoseGlucose +335.1%
Contains more FructoseFructose +284.5%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.