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  6. Cranberries vs. Papaya

Cranberries vs. Papaya — In-Depth Nutrition Comparison

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The main differences between Cranberries and Papaya

  • Cranberries are richer in Manganese, Fiber, and Vitamin E, yet Papaya is richer in Vitamin C, and Folate.
  • Daily need coverage for Vitamin C from Papaya is 52% higher.
  • Cranberries contain 7 times more Manganese than Papaya. Cranberries contain 0.267mg of Manganese, while Papaya contains 0.04mg.
  • Cranberries contain less Sugar.

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

Infographic

Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Papaya
Papaya
4
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 CopperCopper +24.4%
Contains more ZincZinc +12.5%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +567.5%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +127.5%
Contains more SeleniumSelenium +500%
~equal in Iron ~0.25mg
~equal in Phosphorus ~10mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 47% 3.8% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Papaya
Papaya
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 203% 57% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Contains more Vitamin EVitamin E +340%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +92.3%
Contains more Vitamin CVitamin C +335%
Contains more Vitamin AVitamin A +1407.9%
Contains more Vitamin B1Vitamin B1 +91.7%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +253.5%
Contains more FolateFolate +3600%
Contains more CholineCholine +10.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Papaya
Papaya
4
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more FatsFats +100%
Contains more OtherOther +225%
~equal in Protein ~0.47g
~equal in Carbs ~10.82g
~equal in Water ~88.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated Fat: Sat. Fat 0.008 g
Monounsaturated Fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 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 -90.1%
Contains more Mono. FatMonounsaturated Fat +300%
~equal in Polyunsaturated fat ~0.058g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Papaya
Papaya
2
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +18.9%
Contains more FructoseFructose +456.7%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberries Papaya Opinion
Calories 46kcal 43kcal Cranberries
Protein 0.46g 0.47g Papaya
Fats 0.13g 0.26g Papaya
Vitamin C 14mg 60.9mg Papaya
Net carbs 8.37g 9.12g Papaya
Carbs 11.97g 10.82g Cranberries
Magnesium 6mg 21mg Papaya
Calcium 8mg 20mg Papaya
Potassium 80mg 182mg Papaya
Iron 0.23mg 0.25mg Papaya
Sugar 4.27g 7.82g Cranberries
Fiber 3.6g 1.7g Cranberries
Copper 0.056mg 0.045mg Cranberries
Zinc 0.09mg 0.08mg Cranberries
Phosphorus 11mg 10mg Cranberries
Sodium 2mg 8mg Cranberries
Vitamin A 63IU 950IU Papaya
Vitamin A 3µg 47µg Papaya
Vitamin E 1.32mg 0.3mg Cranberries
Manganese 0.267mg 0.04mg Cranberries
Selenium 0.1µg 0.6µg Papaya
Vitamin B1 0.012mg 0.023mg Papaya
Vitamin B2 0.02mg 0.027mg Papaya
Vitamin B3 0.101mg 0.357mg Papaya
Vitamin B5 0.295mg 0.191mg Cranberries
Vitamin B6 0.057mg 0.038mg Cranberries
Vitamin K 5µg 2.6µg Cranberries
Folate 1µg 37µg Papaya
Choline 5.5mg 6.1mg Papaya
Saturated Fat 0.008g 0.081g Cranberries
Monounsaturated Fat 0.018g 0.072g Papaya
Polyunsaturated fat 0.055g 0.058g Papaya
Tryptophan 0.003mg 0.008mg Papaya
Threonine 0.028mg 0.011mg Cranberries
Isoleucine 0.033mg 0.008mg Cranberries
Leucine 0.053mg 0.016mg Cranberries
Lysine 0.039mg 0.025mg Cranberries
Methionine 0.003mg 0.002mg Cranberries
Phenylalanine 0.036mg 0.009mg Cranberries
Valine 0.045mg 0.01mg Cranberries
Histidine 0.018mg 0.005mg Cranberries
Fructose 0.67g 3.73g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Papaya
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Cranberries
26%
Papaya
Minerals Daily Need Coverage Score
8%
Cranberries
8%
Papaya

Comparison summary

Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 3.55g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Cranberries
Cranberries is lower in Saturated Fat (difference - 0.073g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $0.2)
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.
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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.