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Mulberry vs Papaya - In-Depth Nutrition Comparison

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What are the main differences between Mulberry and Papaya?

  • Mulberry is richer in Iron and Vitamin B2, yet Papaya is richer in Vitamin C, Folate and Vitamin A.
  • Papaya's daily need coverage for Vitamin C is 27% higher.
  • Mulberry has 7 times more Iron than Papaya. Mulberry has 1.85mg of Iron, while Papaya has 0.25mg.

We used Mulberries, raw and Papayas, raw types in this comparison.

Infographic

Mulberry 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
:
2
Papaya
Contains more Iron +640%
Contains more Calcium +95%
Contains more Copper +33.3%
Contains more Zinc +50%
Contains more Phosphorus +280%
Contains more Magnesium +16.7%
Contains less Sodium -20%
Equal in Potassium - 182
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 17% 15% 15% 3% 5% 2%
Contains more Iron +640%
Contains more Calcium +95%
Contains more Copper +33.3%
Contains more Zinc +50%
Contains more Phosphorus +280%
Contains more Magnesium +16.7%
Contains less Sodium -20%
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
:
4
Papaya
Contains more Vitamin E +190%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B2 +274.1%
Contains more Vitamin B3 +73.7%
Contains more Vitamin B6 +31.6%
Contains more Vitamin K +200%
Contains more Vitamin C +67.3%
Contains more Vitamin A +3700%
Contains more Folate +516.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 203% 57% 6% 0% 6% 7% 7% 12% 9% 0% 7% 28%
Contains more Vitamin E +190%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B2 +274.1%
Contains more Vitamin B3 +73.7%
Contains more Vitamin B6 +31.6%
Contains more Vitamin K +200%
Contains more Vitamin C +67.3%
Contains more Vitamin A +3700%
Contains more Folate +516.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Mulberry
28
Papaya
Mineral Summary Score
19
Mulberry
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 the food
Protein
9%
Mulberry
3%
Papaya
Carbohydrates
10%
Mulberry
11%
Papaya
Fats
2%
Mulberry
1%
Papaya

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mulberry Papaya
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Papaya
Papaya contains less Sugars (difference - 0.28g)
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 2mg)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.054g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Mulberry
Mulberry 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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mulberry Papaya Opinion
Calories 43 43
Protein 1.44 0.47 Mulberry
Fats 0.39 0.26 Mulberry
Vitamin C 36.4 60.9 Papaya
Carbs 9.8 10.82 Papaya
Cholesterol 0 0
Vitamin D 0 0
Iron 1.85 0.25 Mulberry
Calcium 39 20 Mulberry
Potassium 194 182 Mulberry
Magnesium 18 21 Papaya
Sugars 8.1 7.82 Papaya
Fiber 1.7 1.7
Copper 0.06 0.045 Mulberry
Zinc 0.12 0.08 Mulberry
Starch 0 Papaya
Phosphorus 38 10 Mulberry
Sodium 10 8 Papaya
Vitamin A 25 950 Papaya
Vitamin E 0.87 0.3 Mulberry
Vitamin D 0 0
Vitamin B1 0.029 0.023 Mulberry
Vitamin B2 0.101 0.027 Mulberry
Vitamin B3 0.62 0.357 Mulberry
Vitamin B5 0.191 Papaya
Vitamin B6 0.05 0.038 Mulberry
Vitamin B12 0 0
Vitamin K 7.8 2.6 Mulberry
Folate 6 37 Papaya
Trans Fat 0 0
Saturated Fat 0.027 0.081 Mulberry
Monounsaturated Fat 0.041 0.072 Papaya
Polyunsaturated fat 0.207 0.058 Mulberry
Tryptophan 0.008 Papaya
Threonine 0.011 Papaya
Isoleucine 0.008 Papaya
Leucine 0.016 Papaya
Lysine 0.025 Papaya
Methionine 0.002 Papaya
Phenylalanine 0.009 Papaya
Valine 0.01 Papaya
Histidine 0.005 Papaya
Fructose 3.73 Papaya

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 of the foods presented on this page can be found below.

  1. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.