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Dates vs. Papaya — In-Depth Nutrition Comparison

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Summary of differences between dates and papaya

  • Dates have more fiber, copper, potassium, vitamin B6, manganese, iron, vitamin B5, and phosphorus; however, papaya is higher in vitamin C and vitamin A.
  • Papaya covers your daily need for vitamin C, 67% more than dates.
  • Dates have 7 times more manganese than papaya. While dates have 0.262mg of manganese, papaya has only 0.04mg.

These are the specific foods used in this comparison Dates, deglet noor and Papayas, raw.

Infographic

Dates vs Papaya infographic
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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.
Dates
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Papaya
0
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 +104.8%
Contains more CalciumCalcium +95%
Contains more PotassiumPotassium +260.4%
Contains more IronIron +308%
Contains more CopperCopper +357.8%
Contains more ZincZinc +262.5%
Contains more PhosphorusPhosphorus +520%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +555%
Contains more SeleniumSelenium +400%

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.
Dates
5
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Papaya
4
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% 16% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Contains more Vitamin B1Vitamin B1 +126.1%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B3Vitamin B3 +256.9%
Contains more Vitamin B5Vitamin B5 +208.4%
Contains more Vitamin B6Vitamin B6 +334.2%
Contains more Vitamin CVitamin C +15125%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more FolateFolate +94.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.6µg
~equal in Choline ~6.1mg

All nutrients comparison - raw data values

Nutrient Dates Papaya DV% diff.
Vitamin C 0.4mg 60.9mg 67%
Fiber 8g 1.7g 25%
Carbs 75.03g 10.82g 21%
Fructose 19.56g 3.73g 20%
Copper 0.206mg 0.045mg 18%
Potassium 656mg 182mg 14%
Calories 282kcal 43kcal 12%
Vitamin B6 0.165mg 0.038mg 10%
Iron 1.02mg 0.25mg 10%
Manganese 0.262mg 0.04mg 10%
Vitamin B5 0.589mg 0.191mg 8%
Phosphorus 62mg 10mg 7%
Vitamin B3 1.274mg 0.357mg 6%
Folate 19µg 37µg 5%
Magnesium 43mg 21mg 5%
Vitamin A 0µg 47µg 5%
Selenium 3µg 0.6µg 4%
Protein 2.45g 0.47g 4%
Vitamin B2 0.066mg 0.027mg 3%
Calcium 39mg 20mg 2%
Vitamin E 0.05mg 0.3mg 2%
Vitamin B1 0.052mg 0.023mg 2%
Zinc 0.29mg 0.08mg 2%
Fats 0.39g 0.26g 0%
Net carbs 67.03g 9.12g N/A
Sugar 63.35g 7.82g N/A
Sodium 2mg 8mg 0%
Vitamin K 2.7µg 2.6µg 0%
Choline 6.3mg 6.1mg 0%
Saturated fat 0.032g 0.081g 0%
Monounsaturated fat 0.036g 0.072g 0%
Polyunsaturated fat 0.019g 0.058g 0%
Tryptophan 0.012mg 0.008mg 0%
Threonine 0.043mg 0.011mg 0%
Isoleucine 0.049mg 0.008mg 0%
Leucine 0.084mg 0.016mg 0%
Lysine 0.066mg 0.025mg 0%
Methionine 0.022mg 0.002mg 0%
Phenylalanine 0.05mg 0.009mg 0%
Valine 0.071mg 0.01mg 0%
Histidine 0.032mg 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Papaya
1
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 +421.3%
Contains more FatsFats +50%
Contains more CarbsCarbs +593.4%
Contains more OtherOther +310.3%
Contains more WaterWater +328.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
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 -60.5%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +205.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Papaya
0
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 +385.8%
Contains more FructoseFructose +424.4%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.