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  6. Plantain vs. Papaya

Plantain vs. Papaya — In-Depth Nutrition Comparison

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The main differences between plantains and papaya

  • Plantains are richer in vitamin B6 and potassium, yet papaya is richer in vitamin C.
  • Daily need coverage for vitamin C for papaya is 56% higher.
  • Plantains contain 6 times more vitamin B6 than papaya. Plantains contain 0.24mg of vitamin B6, while papaya contains 0.038mg.
  • Papaya contains less sugar.

Food types used in this article are Plantains, cooked and Papayas, raw.

Infographic

Plantain 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% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
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 +155.5%
Contains more IronIron +132%
Contains more CopperCopper +46.7%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +180%
Contains less SodiumSodium -37.5%
Contains more SeleniumSelenium +133.3%
Contains more CalciumCalcium +900%

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 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
Papaya
Papaya
4
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 +100%
Contains more Vitamin B2Vitamin B2 +92.6%
Contains more Vitamin B3Vitamin B3 +111.8%
Contains more Vitamin B5Vitamin B5 +22%
Contains more Vitamin B6Vitamin B6 +531.6%
Contains more Vitamin CVitamin C +458.7%
Contains more Vitamin EVitamin E +130.8%
Contains more Vitamin KVitamin K +271.4%
Contains more FolateFolate +42.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~47µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain Papaya DV% diff.
Vitamin C 10.9mg 60.9mg 56%
Vitamin B6 0.24mg 0.038mg 16%
Potassium 465mg 182mg 8%
Carbs 31.15g 10.82g 7%
Fructose 3.73g 5%
Calories 116kcal 43kcal 4%
Iron 0.58mg 0.25mg 4%
Magnesium 32mg 21mg 3%
Phosphorus 28mg 10mg 3%
Folate 26µg 37µg 3%
Calcium 2mg 20mg 2%
Fiber 2.3g 1.7g 2%
Copper 0.066mg 0.045mg 2%
Manganese 0.04mg 2%
Vitamin B1 0.046mg 0.023mg 2%
Vitamin B2 0.052mg 0.027mg 2%
Vitamin B3 0.756mg 0.357mg 2%
Vitamin K 0.7µg 2.6µg 2%
Protein 0.79g 0.47g 1%
Vitamin E 0.13mg 0.3mg 1%
Selenium 1.4µg 0.6µg 1%
Vitamin B5 0.233mg 0.191mg 1%
Choline 12.7mg 6.1mg 1%
Protein per 100 calories 0.68g 1.1g N/A
Calories per 10 g protein 1468kcal 915kcal N/A
Weight per 100 calories 86g 233g N/A
Fats 0.18g 0.26g 0%
Net carbs 28.85g 9.12g N/A
Sugar 14g 7.82g N/A
Zinc 0.13mg 0.08mg 0%
Sodium 5mg 8mg 0%
Vitamin A 45µg 47µg 0%
Saturated fat 0.069g 0.081g 0%
Monounsaturated fat 0.015g 0.072g 0%
Polyunsaturated fat 0.033g 0.058g 0%
Tryptophan 0.009mg 0.008mg 0%
Threonine 0.021mg 0.011mg 0%
Isoleucine 0.022mg 0.008mg 0%
Leucine 0.036mg 0.016mg 0%
Lysine 0.037mg 0.025mg 0%
Methionine 0.01mg 0.002mg 0%
Phenylalanine 0.027mg 0.009mg 0%
Valine 0.028mg 0.01mg 0%
Histidine 0.039mg 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Papaya
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 +68.1%
Contains more CarbsCarbs +187.9%
Contains more OtherOther +48.7%
Contains more FatsFats +44.4%
Contains more WaterWater +30.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Papaya
Papaya
2
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 -14.8%
Contains more Mono. FatMonounsaturated fat +380%
Contains more Poly. FatPolyunsaturated fat +75.8%

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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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.