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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
3
Papaya
Contains more Calcium +210%
Contains more Iron +244%
Contains more Phosphorus +90%
Contains more Zinc +112.5%
Contains more Copper +111.1%
Contains more Manganese +237.5%
Contains less Sodium -20%
Contains more Selenium +∞%
Equal in Magnesium - 21
Equal in Potassium - 182
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 33% 15% 9% 17% 2% 5% 32% 18% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Contains more Calcium +210%
Contains more Iron +244%
Contains more Phosphorus +90%
Contains more Zinc +112.5%
Contains more Copper +111.1%
Contains more Manganese +237.5%
Contains less Sodium -20%
Contains more Selenium +∞%
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" charts 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 Choline +37.7%
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 Choline Vitamin K 18% 3% 0% 147% 10% 21% 9% 13% 9% 13% 0% 5% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 4% 7%
Contains more Vitamin B1 +60.9%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +20.2%
Contains more Choline +37.7%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Papaya
Contains more Protein +300%
Contains more Fats +230.8%
Contains more Carbs +47%
Contains more Other +30.8%
Equal in Water - 88.06
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more Protein +300%
Contains more Fats +230.8%
Contains more Carbs +47%
Contains more Other +30.8%
Equal in Water - 88.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Papaya
Contains more Monounsaturated Fat +113.9%
Contains more Polyunsaturated fat +194.8%
Contains less Saturated Fat -21.4%
24% 36% 40%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.171 g
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +113.9%
Contains more Polyunsaturated fat +194.8%
Contains less Saturated Fat -21.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 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
Manganese 0.135mg 0.04mg Kumquat
Selenium 0µg 0.6µg Papaya
Vitamin A 290IU 950IU Papaya
Vitamin A RAE 15µg 47µg Papaya
Vitamin E 0.15mg 0.3mg Papaya
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
Choline 8.4mg 6.1mg Kumquat
Vitamin K 0µg 2.6µg Papaya
Tryptophan 0.008mg Papaya
Threonine 0.011mg Papaya
Isoleucine 0.008mg Papaya
Leucine 0.016mg Papaya
Lysine 0.025mg Papaya
Methionine 0.002mg Papaya
Phenylalanine 0.009mg Papaya
Valine 0.01mg Papaya
Histidine 0.005mg Papaya
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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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
19%
Kumquat
26%
Papaya
Minerals Daily Need Coverage Score
14%
Kumquat
8%
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?
Papaya
Papaya is lower in glycemic index (difference - 29)
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

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.