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Common plum vs Papaya - In-Depth Nutrition Comparison

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A recap on differences between Common plum and Papaya

  • Papaya is higher than Common plum in Vitamin C, and Folate.
  • Papaya covers your daily Vitamin C needs 57% more than Common plum.

Food varieties used in this article are Plums, raw and Papayas, raw.

Infographic

Common plum 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +60%
Contains less Sodium -100%
Contains more Zinc +25%
Contains more Copper +26.7%
Contains more Calcium +233.3%
Contains more Iron +47.1%
Contains more Magnesium +200%
Contains more Potassium +15.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Contains more Phosphorus +60%
Contains less Sodium -100%
Contains more Zinc +25%
Contains more Copper +26.7%
Contains more Calcium +233.3%
Contains more Iron +47.1%
Contains more Magnesium +200%
Contains more Potassium +15.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Papaya
Contains more Vitamin B1 +21.7%
Contains more Vitamin B3 +16.8%
Contains more Vitamin K +146.2%
Contains more Vitamin A +175.4%
Contains more Vitamin E +15.4%
Contains more Vitamin C +541.1%
Contains more Vitamin B5 +41.5%
Contains more Vitamin B6 +31%
Contains more Folate +640%
Equal in Vitamin B2 - 0.027
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B3 +16.8%
Contains more Vitamin K +146.2%
Contains more Vitamin A +175.4%
Contains more Vitamin E +15.4%
Contains more Vitamin C +541.1%
Contains more Vitamin B5 +41.5%
Contains more Vitamin B6 +31%
Contains more Folate +640%
Equal in Vitamin B2 - 0.027

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Common plum Papaya
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Common plum Papaya Opinion
Net carbs 10.02g 9.12g Common plum
Protein 0.7g 0.47g Common plum
Fats 0.28g 0.26g Common plum
Carbs 11.42g 10.82g Common plum
Calories 46kcal 43kcal Common plum
Starch 0g 0g
Fructose 3.07g 3.73g Papaya
Sugar 9.92g 7.82g Papaya
Fiber 1.4g 1.7g Papaya
Calcium 6mg 20mg Papaya
Iron 0.17mg 0.25mg Papaya
Magnesium 7mg 21mg Papaya
Phosphorus 16mg 10mg Common plum
Potassium 157mg 182mg Papaya
Sodium 0mg 8mg Common plum
Zinc 0.1mg 0.08mg Common plum
Copper 0.057mg 0.045mg Common plum
Vitamin A 345IU 950IU Papaya
Vitamin E 0.26mg 0.3mg Papaya
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.5mg 60.9mg Papaya
Vitamin B1 0.028mg 0.023mg Common plum
Vitamin B2 0.026mg 0.027mg Papaya
Vitamin B3 0.417mg 0.357mg Common plum
Vitamin B5 0.135mg 0.191mg Papaya
Vitamin B6 0.029mg 0.038mg Papaya
Folate 5µg 37µg Papaya
Vitamin B12 0µg 0µg
Vitamin K 6.4µg 2.6µg Common plum
Tryptophan 0.009mg 0.008mg Common plum
Threonine 0.01mg 0.011mg Papaya
Isoleucine 0.014mg 0.008mg Common plum
Leucine 0.015mg 0.016mg Papaya
Lysine 0.016mg 0.025mg Papaya
Methionine 0.008mg 0.002mg Common plum
Phenylalanine 0.014mg 0.009mg Common plum
Valine 0.016mg 0.01mg Common plum
Histidine 0.009mg 0.005mg Common plum
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.081g Common plum
Monounsaturated Fat 0.134g 0.072g Common plum
Polyunsaturated fat 0.044g 0.058g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Common plum Papaya
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Common plum
28
Papaya
Mineral Summary Score
7
Common plum
9
Papaya

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Common plum
3%
Papaya
Carbohydrates
11%
Common plum
11%
Papaya
Fats
1%
Common plum
1%
Papaya

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 2.1g)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.3)
Which food is richer in vitamins?
Papaya
Papaya is relatively richer in vitamins
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.064g)
Which food is lower in glycemic index?
Common plum
Common plum is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Common plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.