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Kumquat vs. Papaya — In-Depth Nutrition Comparison

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A recap on the differences between kumquat and papaya

  • Kumquat is higher in fiber, iron, and copper, yet papaya is higher in vitamin C and vitamin A.
  • 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.
  • The glycemic index of papaya is lower.

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

Infographic

Kumquat 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" 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Papaya
2
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 CalciumCalcium +210%
Contains more IronIron +244%
Contains more CopperCopper +111.1%
Contains more ZincZinc +112.5%
Contains more PhosphorusPhosphorus +90%
Contains more ManganeseManganese +237.5%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~21mg
~equal in Potassium ~182mg

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Papaya
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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% 16% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Contains more Vitamin B1Vitamin B1 +60.9%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +20.2%
Contains more CholineCholine +37.7%
Contains more Vitamin CVitamin C +38.7%
Contains more Vitamin AVitamin A +213.3%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +117.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.191mg
~equal in Vitamin B6 ~0.038mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kumquat Papaya DV% diff.
Vitamin C 43.9mg 60.9mg 19%
Fiber 6.5g 1.7g 19%
Iron 0.86mg 0.25mg 8%
Copper 0.095mg 0.045mg 6%
Fructose 3.73g 5%
Folate 17µg 37µg 5%
Vitamin B2 0.09mg 0.027mg 5%
Vitamin A 15µg 47µg 4%
Calcium 62mg 20mg 4%
Manganese 0.135mg 0.04mg 4%
Protein 1.88g 0.47g 3%
Carbs 15.9g 10.82g 2%
Vitamin K 0µg 2.6µg 2%
Polyunsaturated fat 0.171g 0.058g 1%
Selenium 0µg 0.6µg 1%
Vitamin E 0.15mg 0.3mg 1%
Calories 71kcal 43kcal 1%
Vitamin B1 0.037mg 0.023mg 1%
Zinc 0.17mg 0.08mg 1%
Fats 0.86g 0.26g 1%
Phosphorus 19mg 10mg 1%
Net carbs 9.4g 9.12g N/A
Magnesium 20mg 21mg 0%
Potassium 186mg 182mg 0%
Sugar 9.36g 7.82g N/A
Sodium 10mg 8mg 0%
Vitamin B3 0.429mg 0.357mg 0%
Vitamin B5 0.208mg 0.191mg 0%
Vitamin B6 0.036mg 0.038mg 0%
Choline 8.4mg 6.1mg 0%
Saturated fat 0.103g 0.081g 0%
Monounsaturated fat 0.154g 0.072g 0%
Tryptophan 0.008mg 0%
Threonine 0.011mg 0%
Isoleucine 0.008mg 0%
Leucine 0.016mg 0%
Lysine 0.025mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.009mg 0%
Valine 0.01mg 0%
Histidine 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 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 +300%
Contains more FatsFats +230.8%
Contains more CarbsCarbs +47%
Contains more OtherOther +30.8%
~equal in Water ~88.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Papaya
1
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 more Mono. FatMonounsaturated fat +113.9%
Contains more Poly. FatPolyunsaturated fat +194.8%
Contains less Sat. FatSaturated fat -21.4%

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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. 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.