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Plum vs. Papaya — In-Depth Nutrition Comparison

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A recap on differences between Plum and Papaya

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

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

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Plum
5
:
5
Papaya
Contains more Phosphorus +60%
Contains less Sodium -100%
Contains more Zinc +25%
Contains more Copper +26.7%
Contains more Manganese +30%
Contains more Calcium +233.3%
Contains more Iron +47.1%
Contains more Magnesium +200%
Contains more Potassium +15.9%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Contains more Phosphorus +60%
Contains less Sodium -100%
Contains more Zinc +25%
Contains more Copper +26.7%
Contains more Manganese +30%
Contains more Calcium +233.3%
Contains more Iron +47.1%
Contains more Magnesium +200%
Contains more Potassium +15.9%
Contains more Selenium +∞%

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.
Plum
3
:
8
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%
Contains more Choline +221.1%
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 Choline Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 2% 16%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 4% 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%
Contains more Choline +221.1%
Equal in Vitamin B2 - 0.027

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
3
:
2
Papaya
Contains more Protein +48.9%
Equal in Fats - 0.26
Equal in Carbs - 10.82
Equal in Water - 88.06
Equal in Other - 0.39
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more Protein +48.9%
Equal in Fats - 0.26
Equal in Carbs - 10.82
Equal in Water - 88.06
Equal in Other - 0.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
2
:
1
Papaya
Contains less Saturated Fat -79%
Contains more Monounsaturated Fat +86.1%
Contains more Polyunsaturated fat +31.8%
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -79%
Contains more Monounsaturated Fat +86.1%
Contains more Polyunsaturated fat +31.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
4
:
1
Papaya
Contains more Sucrose +∞%
Contains more Glucose +24%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Fructose +21.5%
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
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 Sucrose +∞%
Contains more Glucose +24%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Fructose +21.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plum Papaya
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Plum Papaya Opinion
Net carbs 10.02g 9.12g Plum
Protein 0.7g 0.47g Plum
Fats 0.28g 0.26g Plum
Carbs 11.42g 10.82g Plum
Calories 46kcal 43kcal Plum
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 Plum
Potassium 157mg 182mg Papaya
Sodium 0mg 8mg Plum
Zinc 0.1mg 0.08mg Plum
Copper 0.057mg 0.045mg Plum
Manganese 0.052mg 0.04mg Plum
Selenium 0µg 0.6µg Papaya
Vitamin A 345IU 950IU Papaya
Vitamin A RAE 17µg 47µg Papaya
Vitamin E 0.26mg 0.3mg Papaya
Vitamin C 9.5mg 60.9mg Papaya
Vitamin B1 0.028mg 0.023mg Plum
Vitamin B2 0.026mg 0.027mg Papaya
Vitamin B3 0.417mg 0.357mg Plum
Vitamin B5 0.135mg 0.191mg Papaya
Vitamin B6 0.029mg 0.038mg Papaya
Folate 5µg 37µg Papaya
Choline 1.9mg 6.1mg Papaya
Vitamin K 6.4µg 2.6µg Plum
Tryptophan 0.009mg 0.008mg Plum
Threonine 0.01mg 0.011mg Papaya
Isoleucine 0.014mg 0.008mg Plum
Leucine 0.015mg 0.016mg Papaya
Lysine 0.016mg 0.025mg Papaya
Methionine 0.008mg 0.002mg Plum
Phenylalanine 0.014mg 0.009mg Plum
Valine 0.016mg 0.01mg Plum
Histidine 0.009mg 0.005mg Plum
Saturated Fat 0.017g 0.081g Plum
Monounsaturated Fat 0.134g 0.072g Plum
Polyunsaturated fat 0.044g 0.058g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Papaya
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Plum
26%
Papaya
Minerals Daily Need Coverage Score
6%
Plum
8%
Papaya

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.064g)
Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 2.1g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 15)
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 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

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. 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.