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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Papaya
Contains more Iron +308%
Contains more Calcium +95%
Contains more Potassium +260.4%
Contains more Magnesium +104.8%
Contains more Copper +357.8%
Contains more Zinc +262.5%
Contains more Phosphorus +520%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 17% 15% 15% 3% 5% 2%
Contains more Iron +308%
Contains more Calcium +95%
Contains more Potassium +260.4%
Contains more Magnesium +104.8%
Contains more Copper +357.8%
Contains more Zinc +262.5%
Contains more Phosphorus +520%
Contains less Sodium -75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Papaya
Contains more Vitamin B1 +126.1%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B3 +256.9%
Contains more Vitamin B5 +208.4%
Contains more Vitamin B6 +334.2%
Contains more Vitamin C +15125%
Contains more Vitamin A +9400%
Contains more Vitamin E +500%
Contains more Folate +94.7%
Equal in Vitamin K - 2.6
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 203% 57% 6% 0% 6% 7% 7% 12% 9% 0% 7% 28%
Contains more Vitamin B1 +126.1%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B3 +256.9%
Contains more Vitamin B5 +208.4%
Contains more Vitamin B6 +334.2%
Contains more Vitamin C +15125%
Contains more Vitamin A +9400%
Contains more Vitamin E +500%
Contains more Folate +94.7%
Equal in Vitamin K - 2.6

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Dates
28
Papaya
Mineral Summary Score
30
Dates
9
Papaya

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Dates
3%
Papaya
Carbohydrates
75%
Dates
11%
Papaya
Fats
2%
Dates
1%
Papaya

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Papaya
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

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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Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 55.53g)
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 lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 17)
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.

All nutrients comparison - raw data values

Nutrient Dates Papaya Opinion
Calories 282 43 Dates
Protein 2.45 0.47 Dates
Fats 0.39 0.26 Dates
Vitamin C 0.4 60.9 Papaya
Carbs 75.03 10.82 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.25 Dates
Calcium 39 20 Dates
Potassium 656 182 Dates
Magnesium 43 21 Dates
Sugar 63.35 7.82 Papaya
Fiber 8 1.7 Dates
Copper 0.206 0.045 Dates
Zinc 0.29 0.08 Dates
Starch 0 Papaya
Phosphorus 62 10 Dates
Sodium 2 8 Dates
Vitamin A 10 950 Papaya
Vitamin E 0.05 0.3 Papaya
Vitamin D 0 0
Vitamin B1 0.052 0.023 Dates
Vitamin B2 0.066 0.027 Dates
Vitamin B3 1.274 0.357 Dates
Vitamin B5 0.589 0.191 Dates
Vitamin B6 0.165 0.038 Dates
Vitamin B12 0 0
Vitamin K 2.7 2.6 Dates
Folate 19 37 Papaya
Trans Fat 0 0
Saturated Fat 0.032 0.081 Dates
Monounsaturated Fat 0.036 0.072 Papaya
Polyunsaturated fat 0.019 0.058 Papaya
Tryptophan 0.012 0.008 Dates
Threonine 0.043 0.011 Dates
Isoleucine 0.049 0.008 Dates
Leucine 0.084 0.016 Dates
Lysine 0.066 0.025 Dates
Methionine 0.022 0.002 Dates
Phenylalanine 0.05 0.009 Dates
Valine 0.071 0.01 Dates
Histidine 0.032 0.005 Dates
Fructose 19.56 3.73 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.