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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
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
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%

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.
Mulberry 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mulberry Papaya Opinion
Calories 43kcal 43kcal
Protein 1.44g 0.47g Mulberry
Fats 0.39g 0.26g Mulberry
Vitamin C 36.4mg 60.9mg Papaya
Net carbs 8.1g 9.12g Papaya
Carbs 9.8g 10.82g Papaya
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.85mg 0.25mg Mulberry
Calcium 39mg 20mg Mulberry
Potassium 194mg 182mg Mulberry
Magnesium 18mg 21mg Papaya
Sugar 8.1g 7.82g Papaya
Fiber 1.7g 1.7g
Copper 0.06mg 0.045mg Mulberry
Zinc 0.12mg 0.08mg Mulberry
Starch g 0g Papaya
Phosphorus 38mg 10mg Mulberry
Sodium 10mg 8mg Papaya
Vitamin A 25IU 950IU Papaya
Vitamin E 0.87mg 0.3mg Mulberry
Vitamin D 0µg 0µg
Vitamin B1 0.029mg 0.023mg Mulberry
Vitamin B2 0.101mg 0.027mg Mulberry
Vitamin B3 0.62mg 0.357mg Mulberry
Vitamin B5 mg 0.191mg Papaya
Vitamin B6 0.05mg 0.038mg Mulberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 2.6µg Mulberry
Folate 6µg 37µg Papaya
Trans Fat 0g 0g
Saturated Fat 0.027g 0.081g Mulberry
Monounsaturated Fat 0.041g 0.072g Papaya
Polyunsaturated fat 0.207g 0.058g Mulberry
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
Fructose g 3.73g Papaya

Which food is preferable for your diet?

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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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
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 food.
Protein
9%
Mulberry
3%
Papaya
Carbohydrates
10%
Mulberry
11%
Papaya
Fats
2%
Mulberry
1%
Papaya

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (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 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. 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.