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Kumquat vs Papaya - In-Depth Nutrition Comparison

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A recap on differences between Kumquat and Papaya

  • Kumquat is higher in Fiber, Iron, and Copper, yet Papaya is higher in Vitamin C.
  • Kumquat covers your daily Fiber needs 19% more than Papaya.
  • Kumquat contains 3 times more Iron than Papaya. While Kumquat contains 0.86mg of Iron, Papaya contains only 0.25mg.

Food varieties used in this article are Kumquats, raw and Papayas, raw.

Infographic

Kumquat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Papaya
Contains more Calcium +210%
Contains more Iron +244%
Contains more Phosphorus +90%
Contains more Zinc +112.5%
Contains more Copper +111.1%
Contains less Sodium -20%
Equal in Magnesium - 21
Equal in Potassium - 182
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 33% 15% 9% 17% 2% 5% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Contains more Calcium +210%
Contains more Iron +244%
Contains more Phosphorus +90%
Contains more Zinc +112.5%
Contains more Copper +111.1%
Contains less Sodium -20%
Equal in Magnesium - 21
Equal in Potassium - 182

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
:
6
Papaya
Contains more Vitamin B1 +60.9%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +20.2%
Contains more Vitamin A +227.6%
Contains more Vitamin E +100%
Contains more Vitamin C +38.7%
Contains more Folate +117.6%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.191
Equal in Vitamin B6 - 0.038
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 3% 0% 147% 10% 21% 9% 13% 9% 13% 0% 0%
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 +60.9%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +20.2%
Contains more Vitamin A +227.6%
Contains more Vitamin E +100%
Contains more Vitamin C +38.7%
Contains more Folate +117.6%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.191
Equal in Vitamin B6 - 0.038

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.
Kumquat Papaya
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kumquat Papaya Opinion
Net carbs 9.4g 9.12g Kumquat
Protein 1.88g 0.47g Kumquat
Fats 0.86g 0.26g Kumquat
Carbs 15.9g 10.82g Kumquat
Calories 71kcal 43kcal Kumquat
Starch g 0g Papaya
Fructose g 3.73g Papaya
Sugar 9.36g 7.82g Papaya
Fiber 6.5g 1.7g Kumquat
Calcium 62mg 20mg Kumquat
Iron 0.86mg 0.25mg Kumquat
Magnesium 20mg 21mg Papaya
Phosphorus 19mg 10mg Kumquat
Potassium 186mg 182mg Kumquat
Sodium 10mg 8mg Papaya
Zinc 0.17mg 0.08mg Kumquat
Copper 0.095mg 0.045mg Kumquat
Vitamin A 290IU 950IU Papaya
Vitamin E 0.15mg 0.3mg Papaya
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 43.9mg 60.9mg Papaya
Vitamin B1 0.037mg 0.023mg Kumquat
Vitamin B2 0.09mg 0.027mg Kumquat
Vitamin B3 0.429mg 0.357mg Kumquat
Vitamin B5 0.208mg 0.191mg Kumquat
Vitamin B6 0.036mg 0.038mg Papaya
Folate 17µg 37µg Papaya
Vitamin B12 0µg 0µg
Vitamin K 0µg 2.6µg Papaya
Tryptophan mg 0.008mg Papaya
Threonine mg 0.011mg Papaya
Isoleucine mg 0.008mg Papaya
Leucine mg 0.016mg Papaya
Lysine mg 0.025mg Papaya
Methionine mg 0.002mg Papaya
Phenylalanine mg 0.009mg Papaya
Valine mg 0.01mg Papaya
Histidine mg 0.005mg Papaya
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.103g 0.081g Papaya
Monounsaturated Fat 0.154g 0.072g Kumquat
Polyunsaturated fat 0.171g 0.058g Kumquat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat 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
20
Kumquat
28
Papaya
Mineral Summary Score
16
Kumquat
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
11%
Kumquat
3%
Papaya
Carbohydrates
16%
Kumquat
11%
Papaya
Fats
4%
Kumquat
1%
Papaya

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 1.54g)
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Papaya
Papaya is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Kumquat
Kumquat is lower in glycemic index (difference - 59)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $0.2)
Which food is richer in minerals?
Kumquat
Kumquat 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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.