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  6. Dried fruit vs. Papaya

Dried fruit vs. Papaya — In-Depth Nutrition Comparison

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How are Dried fruit and Papaya different?

  • Dried fruit is richer in Copper, Iron, Potassium, Vitamin E, Fiber, Vitamin A, Vitamin B3, Phosphorus, and Manganese, while Papaya is higher in Vitamin C.
  • Papaya covers your daily need of Vitamin C 67% more than Dried fruit.
  • Dried fruit contains 14 times more Vitamin E than Papaya. Dried fruit contains 4.33mg of Vitamin E, while Papaya contains 0.3mg.

Apricots, dried, sulfured, uncooked and Papayas, raw types were used in this article.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Papaya
Papaya
1
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 +52.4%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +538.5%
Contains more IronIron +964%
Contains more CopperCopper +662.2%
Contains more ZincZinc +387.5%
Contains more PhosphorusPhosphorus +610%
Contains more ManganeseManganese +487.5%
Contains more SeleniumSelenium +266.7%
Contains less SodiumSodium -20%

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Papaya
Papaya
3
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 AVitamin A +279.4%
Contains more Vitamin EVitamin E +1343.3%
Contains more Vitamin B2Vitamin B2 +174.1%
Contains more Vitamin B3Vitamin B3 +625.2%
Contains more Vitamin B5Vitamin B5 +170.2%
Contains more Vitamin B6Vitamin B6 +276.3%
Contains more Vitamin KVitamin K +19.2%
Contains more CholineCholine +127.9%
Contains more Vitamin CVitamin C +5990%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more FolateFolate +270%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Papaya
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 +621.3%
Contains more FatsFats +96.2%
Contains more CarbsCarbs +478.9%
Contains more OtherOther +559%
Contains more WaterWater +185.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Papaya
Papaya
0
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 -79%
Contains more Poly. FatPolyunsaturated fat +27.6%
~equal in Monounsaturated Fat ~0.072g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Papaya
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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +708.8%
Contains more FructoseFructose +234.3%
~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.
Dried fruit Papaya
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Papaya Opinion
Calories 241kcal 43kcal Dried fruit
Protein 3.39g 0.47g Dried fruit
Fats 0.51g 0.26g Dried fruit
Vitamin C 1mg 60.9mg Papaya
Net carbs 55.34g 9.12g Dried fruit
Carbs 62.64g 10.82g Dried fruit
Magnesium 32mg 21mg Dried fruit
Calcium 55mg 20mg Dried fruit
Potassium 1162mg 182mg Dried fruit
Iron 2.66mg 0.25mg Dried fruit
Sugar 53.44g 7.82g Papaya
Fiber 7.3g 1.7g Dried fruit
Copper 0.343mg 0.045mg Dried fruit
Zinc 0.39mg 0.08mg Dried fruit
Starch 0.35g 0g Dried fruit
Phosphorus 71mg 10mg Dried fruit
Sodium 10mg 8mg Papaya
Vitamin A 3604IU 950IU Dried fruit
Vitamin A 180µg 47µg Dried fruit
Vitamin E 4.33mg 0.3mg Dried fruit
Manganese 0.235mg 0.04mg Dried fruit
Selenium 2.2µg 0.6µg Dried fruit
Vitamin B1 0.015mg 0.023mg Papaya
Vitamin B2 0.074mg 0.027mg Dried fruit
Vitamin B3 2.589mg 0.357mg Dried fruit
Vitamin B5 0.516mg 0.191mg Dried fruit
Vitamin B6 0.143mg 0.038mg Dried fruit
Vitamin K 3.1µg 2.6µg Dried fruit
Folate 10µg 37µg Papaya
Choline 13.9mg 6.1mg Dried fruit
Saturated Fat 0.017g 0.081g Dried fruit
Monounsaturated Fat 0.074g 0.072g Dried fruit
Polyunsaturated fat 0.074g 0.058g Dried fruit
Tryptophan 0.016mg 0.008mg Dried fruit
Threonine 0.073mg 0.011mg Dried fruit
Isoleucine 0.063mg 0.008mg Dried fruit
Leucine 0.105mg 0.016mg Dried fruit
Lysine 0.083mg 0.025mg Dried fruit
Methionine 0.015mg 0.002mg Dried fruit
Phenylalanine 0.062mg 0.009mg Dried fruit
Valine 0.078mg 0.01mg Dried fruit
Histidine 0.047mg 0.005mg Dried fruit
Fructose 12.47g 3.73g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
36%
Dried fruit
26%
Papaya
Minerals Daily Need Coverage Score
44%
Dried fruit
8%
Papaya

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 45.62g)
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 2mg)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.064g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.