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Plantain vs. Papaya — In-Depth Nutrition Comparison

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The main differences between Plantain and Papaya

  • Plantain is richer in Vitamin B6, and Potassium, yet Papaya is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Papaya is 56% higher.
  • Plantain contains 6 times more Vitamin B6 than Papaya. Plantain contains 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.
Contains more Iron +132%
Contains more Magnesium +52.4%
Contains more Phosphorus +180%
Contains more Potassium +155.5%
Contains less Sodium -37.5%
Contains more Zinc +62.5%
Contains more Copper +46.7%
Contains more Selenium +133.3%
Contains more Calcium +900%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Contains more Iron +132%
Contains more Magnesium +52.4%
Contains more Phosphorus +180%
Contains more Potassium +155.5%
Contains less Sodium -37.5%
Contains more Zinc +62.5%
Contains more Copper +46.7%
Contains more Selenium +133.3%
Contains more Calcium +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.
:
5
Papaya
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +92.6%
Contains more Vitamin B3 +111.8%
Contains more Vitamin B5 +22%
Contains more Vitamin B6 +531.6%
Contains more Choline +108.2%
Contains more Vitamin E +130.8%
Contains more Vitamin C +458.7%
Contains more Folate +42.3%
Contains more Vitamin K +271.4%
Equal in Vitamin A - 950
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 7% 2%
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 +100%
Contains more Vitamin B2 +92.6%
Contains more Vitamin B3 +111.8%
Contains more Vitamin B5 +22%
Contains more Vitamin B6 +531.6%
Contains more Choline +108.2%
Contains more Vitamin E +130.8%
Contains more Vitamin C +458.7%
Contains more Folate +42.3%
Contains more Vitamin K +271.4%
Equal in Vitamin A - 950

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +380%
Contains more Polyunsaturated fat +75.8%
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +380%
Contains more Polyunsaturated fat +75.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Papaya Opinion
Net carbs 28.85g 9.12g Plantain
Protein 0.79g 0.47g Plantain
Fats 0.18g 0.26g Papaya
Carbs 31.15g 10.82g Plantain
Calories 116kcal 43kcal Plantain
Fructose 3.73g Papaya
Sugar 14g 7.82g Papaya
Fiber 2.3g 1.7g Plantain
Calcium 2mg 20mg Papaya
Iron 0.58mg 0.25mg Plantain
Magnesium 32mg 21mg Plantain
Phosphorus 28mg 10mg Plantain
Potassium 465mg 182mg Plantain
Sodium 5mg 8mg Plantain
Zinc 0.13mg 0.08mg Plantain
Copper 0.066mg 0.045mg Plantain
Manganese 0.04mg Papaya
Selenium 1.4µg 0.6µg Plantain
Vitamin A 909IU 950IU Papaya
Vitamin A RAE 45µg 47µg Papaya
Vitamin E 0.13mg 0.3mg Papaya
Vitamin C 10.9mg 60.9mg Papaya
Vitamin B1 0.046mg 0.023mg Plantain
Vitamin B2 0.052mg 0.027mg Plantain
Vitamin B3 0.756mg 0.357mg Plantain
Vitamin B5 0.233mg 0.191mg Plantain
Vitamin B6 0.24mg 0.038mg Plantain
Folate 26µg 37µg Papaya
Choline 12.7mg 6.1mg Plantain
Vitamin K 0.7µg 2.6µg Papaya
Tryptophan 0.009mg 0.008mg Plantain
Threonine 0.021mg 0.011mg Plantain
Isoleucine 0.022mg 0.008mg Plantain
Leucine 0.036mg 0.016mg Plantain
Lysine 0.037mg 0.025mg Plantain
Methionine 0.01mg 0.002mg Plantain
Phenylalanine 0.027mg 0.009mg Plantain
Valine 0.028mg 0.01mg Plantain
Histidine 0.039mg 0.005mg Plantain
Saturated Fat 0.069g 0.081g Plantain
Monounsaturated Fat 0.015g 0.072g Papaya
Polyunsaturated fat 0.033g 0.058g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain 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
18%
Plantain
26%
Papaya
Minerals Daily Need Coverage Score
13%
Plantain
8%
Papaya

Comparison summary

Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Plantain
Plantain is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 1)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.2)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 6.18g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. 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.