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Hazelnut vs. Papaya — In-Depth Nutrition Comparison

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What are the main differences between hazelnut and papaya?

  • Hazelnut is richer in manganese, copper, vitamin E, iron, vitamin B1, vitamin B6, phosphorus, magnesium, and fiber, yet papaya is richer in vitamin C.
  • Hazelnut's daily need coverage for manganese is 267% higher.
  • Hazelnut has 50 times more vitamin E than papaya. Hazelnut has 15.03mg of vitamin E, while papaya has 0.3mg.
  • Hazelnut has a lower glycemic index than papaya.

We used Nuts, hazelnuts or filberts and Papayas, raw types in this comparison.

Infographic

Hazelnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Papaya
0
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 MagnesiumMagnesium +676.2%
Contains more CalciumCalcium +470%
Contains more PotassiumPotassium +273.6%
Contains more IronIron +1780%
Contains more CopperCopper +3733.3%
Contains more ZincZinc +2962.5%
Contains more PhosphorusPhosphorus +2800%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +15337.5%
Contains more SeleniumSelenium +300%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Papaya
2
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 EVitamin E +4910%
Contains more Vitamin B1Vitamin B1 +2695.7%
Contains more Vitamin B2Vitamin B2 +318.5%
Contains more Vitamin B3Vitamin B3 +404.2%
Contains more Vitamin B5Vitamin B5 +380.6%
Contains more Vitamin B6Vitamin B6 +1381.6%
Contains more Vitamin KVitamin K +446.2%
Contains more FolateFolate +205.4%
Contains more CholineCholine +647.5%
Contains more Vitamin CVitamin C +866.7%
Contains more Vitamin AVitamin A +4600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +3080.9%
Contains more FatsFats +23265.4%
Contains more CarbsCarbs +54.3%
Contains more OtherOther +487.2%
Contains more WaterWater +1558.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +63305.6%
Contains more Poly. FatPolyunsaturated fat +13555.2%
Contains less Sat. FatSaturated fat -98.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Papaya
2
52% 48%
Starch: 0 g
Sucrose: 0 g
Glucose: 4.09 g
Fructose: 3.73 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +5742.9%
Contains more FructoseFructose +5228.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Papaya
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Papaya DV% diff.
Manganese 6.175mg 0.04mg 267%
Copper 1.725mg 0.045mg 187%
Monounsaturated fat 45.652g 0.072g 114%
Vitamin E 15.03mg 0.3mg 98%
Fats 60.75g 0.26g 93%
Vitamin C 6.3mg 60.9mg 61%
Iron 4.7mg 0.25mg 56%
Vitamin B1 0.643mg 0.023mg 52%
Polyunsaturated fat 7.92g 0.058g 52%
Phosphorus 290mg 10mg 40%
Vitamin B6 0.563mg 0.038mg 40%
Magnesium 163mg 21mg 34%
Fiber 9.7g 1.7g 32%
Protein 14.95g 0.47g 29%
Calories 628kcal 43kcal 29%
Zinc 2.45mg 0.08mg 22%
Saturated fat 4.464g 0.081g 20%
Folate 113µg 37µg 19%
Potassium 680mg 182mg 15%
Vitamin B5 0.918mg 0.191mg 15%
Vitamin K 14.2µg 2.6µg 10%
Calcium 114mg 20mg 9%
Vitamin B3 1.8mg 0.357mg 9%
Choline 45.6mg 6.1mg 7%
Vitamin B2 0.113mg 0.027mg 7%
Fructose 0.07g 3.73g 5%
Vitamin A 1µg 47µg 5%
Selenium 2.4µg 0.6µg 3%
Carbs 16.7g 10.82g 2%
Net carbs 7g 9.12g N/A
Sugar 4.34g 7.82g N/A
Starch 0.48g 0g 0%
Sodium 0mg 8mg 0%
Tryptophan 0.193mg 0.008mg 0%
Threonine 0.497mg 0.011mg 0%
Isoleucine 0.545mg 0.008mg 0%
Leucine 1.063mg 0.016mg 0%
Lysine 0.42mg 0.025mg 0%
Methionine 0.221mg 0.002mg 0%
Phenylalanine 0.663mg 0.009mg 0%
Valine 0.701mg 0.01mg 0%
Histidine 0.432mg 0.005mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Papaya
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Hazelnut
23%
Papaya
Minerals Daily Need Coverage Score
197%
Hazelnut
8%
Papaya

Comparison summary

Which food is lower in Saturated fat?
Papaya
Papaya is lower in Saturated fat (difference - 4.383g)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $3)
Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 3.48g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.