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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, Phosphorus, and Vitamin B3, however, Papaya is higher in Vitamin C.
  • Papaya covers your daily need of 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
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.
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% 0.6% 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% 57% 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 +9400%
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

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Papaya Opinion
Calories 282kcal 43kcal Dates
Protein 2.45g 0.47g Dates
Fats 0.39g 0.26g Dates
Vitamin C 0.4mg 60.9mg Papaya
Net carbs 67.03g 9.12g Dates
Carbs 75.03g 10.82g Dates
Magnesium 43mg 21mg Dates
Calcium 39mg 20mg Dates
Potassium 656mg 182mg Dates
Iron 1.02mg 0.25mg Dates
Sugar 63.35g 7.82g Papaya
Fiber 8g 1.7g Dates
Copper 0.206mg 0.045mg Dates
Zinc 0.29mg 0.08mg Dates
Phosphorus 62mg 10mg Dates
Sodium 2mg 8mg Dates
Vitamin A 10IU 950IU Papaya
Vitamin A 0µg 47µg Papaya
Vitamin E 0.05mg 0.3mg Papaya
Manganese 0.262mg 0.04mg Dates
Selenium 3µg 0.6µg Dates
Vitamin B1 0.052mg 0.023mg Dates
Vitamin B2 0.066mg 0.027mg Dates
Vitamin B3 1.274mg 0.357mg Dates
Vitamin B5 0.589mg 0.191mg Dates
Vitamin B6 0.165mg 0.038mg Dates
Vitamin K 2.7µg 2.6µg Dates
Folate 19µg 37µg Papaya
Choline 6.3mg 6.1mg Dates
Saturated Fat 0.032g 0.081g Dates
Monounsaturated Fat 0.036g 0.072g Papaya
Polyunsaturated fat 0.019g 0.058g Papaya
Tryptophan 0.012mg 0.008mg Dates
Threonine 0.043mg 0.011mg Dates
Isoleucine 0.049mg 0.008mg Dates
Leucine 0.084mg 0.016mg Dates
Lysine 0.066mg 0.025mg Dates
Methionine 0.022mg 0.002mg Dates
Phenylalanine 0.05mg 0.009mg Dates
Valine 0.071mg 0.01mg Dates
Histidine 0.032mg 0.005mg Dates
Fructose 19.56g 3.73g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates 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
12%
Dates
26%
Papaya
Minerals Daily Need Coverage Score
29%
Dates
8%
Papaya

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 55.53g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 4)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $1.8)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.049g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
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. 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.