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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 Calcium +95%
Contains more Iron +308%
Contains more Magnesium +104.8%
Contains more Phosphorus +520%
Contains more Potassium +260.4%
Contains less Sodium -75%
Contains more Zinc +262.5%
Contains more Copper +357.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Contains more Calcium +95%
Contains more Iron +308%
Contains more Magnesium +104.8%
Contains more Phosphorus +520%
Contains more Potassium +260.4%
Contains less Sodium -75%
Contains more Zinc +262.5%
Contains more Copper +357.8%

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 A +9400%
Contains more Vitamin E +500%
Contains more Vitamin C +15125%
Contains more Folate +94.7%
Equal in Vitamin K - 2.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
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 A +9400%
Contains more Vitamin E +500%
Contains more Vitamin C +15125%
Contains more Folate +94.7%
Equal in Vitamin K - 2.6

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

All nutrients comparison - raw data values

Nutrient Dates Papaya Opinion
Net carbs 67.03g 9.12g Dates
Protein 2.45g 0.47g Dates
Fats 0.39g 0.26g Dates
Carbs 75.03g 10.82g Dates
Calories 282kcal 43kcal Dates
Starch g 0g Papaya
Fructose 19.56g 3.73g Dates
Sugar 63.35g 7.82g Papaya
Fiber 8g 1.7g Dates
Calcium 39mg 20mg Dates
Iron 1.02mg 0.25mg Dates
Magnesium 43mg 21mg Dates
Phosphorus 62mg 10mg Dates
Potassium 656mg 182mg Dates
Sodium 2mg 8mg Dates
Zinc 0.29mg 0.08mg Dates
Copper 0.206mg 0.045mg Dates
Vitamin A 10IU 950IU Papaya
Vitamin E 0.05mg 0.3mg Papaya
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 60.9mg Papaya
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
Folate 19µg 37µg Papaya
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 2.6µg Dates
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.081g Dates
Monounsaturated Fat 0.036g 0.072g Papaya
Polyunsaturated fat 0.019g 0.058g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Papaya
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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.

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.