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  6. Coconut vs. Papaya

Coconut vs. Papaya — In-Depth Nutrition Comparison

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Significant differences between coconut and papaya

  • Coconut has more manganese, copper, fiber, iron, selenium, phosphorus, and zinc; however, papaya is richer in vitamin C and vitamin A.
  • Coconut covers your daily saturated fat needs 148% more than papaya.
  • Papaya has 38 times less manganese than coconut. Coconut has 1.5mg of manganese, while papaya has 0.04mg.
  • Papaya contains less saturated fat.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of papaya is 38.

Specific food types used in this comparison are Nuts, coconut meat, raw and Papayas, raw.

Infographic

Coconut vs Papaya infographic
Infographic link

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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Papaya
Papaya
2
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 MagnesiumMagnesium +52.4%
Contains more PotassiumPotassium +95.6%
Contains more IronIron +872%
Contains more CopperCopper +866.7%
Contains more ZincZinc +1275%
Contains more PhosphorusPhosphorus +1030%
Contains more ManganeseManganese +3650%
Contains more SeleniumSelenium +1583.3%
Contains more CalciumCalcium +42.9%
Contains less SodiumSodium -60%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Papaya
Papaya
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 203% 0% 16% 6% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28%
Contains more Vitamin B1Vitamin B1 +187%
Contains more Vitamin B3Vitamin B3 +51.3%
Contains more Vitamin B5Vitamin B5 +57.1%
Contains more Vitamin B6Vitamin B6 +42.1%
Contains more Vitamin CVitamin C +1745.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +42.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Papaya DV% diff.
Saturated fat 29.698g 0.081g 135%
Vitamin C 3.3mg 60.9mg 64%
Manganese 1.5mg 0.04mg 63%
Fats 33.49g 0.26g 51%
Copper 0.435mg 0.045mg 43%
Fiber 9g 1.7g 29%
Iron 2.43mg 0.25mg 27%
Selenium 10.1µg 0.6µg 17%
Calories 354kcal 43kcal 16%
Phosphorus 113mg 10mg 15%
Zinc 1.1mg 0.08mg 9%
Protein 3.33g 0.47g 6%
Potassium 356mg 182mg 5%
Vitamin A 0µg 47µg 5%
Fructose 3.73g 5%
Vitamin B1 0.066mg 0.023mg 4%
Magnesium 32mg 21mg 3%
Folate 26µg 37µg 3%
Monounsaturated fat 1.425g 0.072g 3%
Vitamin B5 0.3mg 0.191mg 2%
Vitamin K 0.2µg 2.6µg 2%
Polyunsaturated fat 0.366g 0.058g 2%
Carbs 15.23g 10.82g 1%
Calcium 14mg 20mg 1%
Sodium 20mg 8mg 1%
Vitamin B2 0.02mg 0.027mg 1%
Vitamin B3 0.54mg 0.357mg 1%
Vitamin B6 0.054mg 0.038mg 1%
Choline 12.1mg 6.1mg 1%
Protein per 100 calories 0.94g 1.1g N/A
Calories per 10 g protein 1063kcal 915kcal N/A
Weight per 100 calories 28g 233g N/A
Unsaturated / Saturated Fat ratio 0.06 1.6 N/A
Net carbs 6.23g 9.12g N/A
Sugar 6.23g 7.82g N/A
Vitamin E 0.24mg 0.3mg 0%
Tryptophan 0.039mg 0.008mg 0%
Threonine 0.121mg 0.011mg 0%
Isoleucine 0.131mg 0.008mg 0%
Leucine 0.247mg 0.016mg 0%
Lysine 0.147mg 0.025mg 0%
Methionine 0.062mg 0.002mg 0%
Phenylalanine 0.169mg 0.009mg 0%
Valine 0.202mg 0.01mg 0%
Histidine 0.077mg 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +608.5%
Contains more FatsFats +12780.8%
Contains more CarbsCarbs +40.8%
Contains more OtherOther +146.2%
Contains more WaterWater +87.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Papaya
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 more Mono. FatMonounsaturated fat +1879.2%
Contains more Poly. FatPolyunsaturated fat +531%
Contains less Sat. FatSaturated fat -99.7%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.