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  6. Oat vs. Papaya

Oat vs. Papaya — In-Depth Nutrition Comparison

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The main differences between Oat and Papaya

  • Oat is richer in Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Fiber, Zinc, and Vitamin B5, yet Papaya is richer in Vitamin C.
  • Daily need coverage for Manganese from Oat is 212% higher.
  • Oat contains 52 times more Phosphorus than Papaya. Oat contains 523mg of Phosphorus, while Papaya contains 10mg.

Food types used in this article are Oats and Papayas, raw.

Infographic

Oat 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.
Oat
Oat
9
:
1
Papaya
Papaya
Contains more Calcium +170%
Contains more Iron +1788%
Contains more Magnesium +742.9%
Contains more Phosphorus +5130%
Contains more Potassium +135.7%
Contains less Sodium -75%
Contains more Zinc +4862.5%
Contains more Copper +1291.1%
Contains more Manganese +12190%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Papaya
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Contains more Calcium +170%
Contains more Iron +1788%
Contains more Magnesium +742.9%
Contains more Phosphorus +5130%
Contains more Potassium +135.7%
Contains less Sodium -75%
Contains more Zinc +4862.5%
Contains more Copper +1291.1%
Contains more Manganese +12190%

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.
Oat
Oat
6
:
4
Papaya
Papaya
Contains more Vitamin B1 +3217.4%
Contains more Vitamin B2 +414.8%
Contains more Vitamin B3 +169.2%
Contains more Vitamin B5 +606.3%
Contains more Vitamin B6 +213.2%
Contains more Folate +51.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Papaya
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
Contains more Vitamin B1 +3217.4%
Contains more Vitamin B2 +414.8%
Contains more Vitamin B3 +169.2%
Contains more Vitamin B5 +606.3%
Contains more Vitamin B6 +213.2%
Contains more Folate +51.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Papaya
Papaya
Contains more Protein +3493.6%
Contains more Fats +2553.8%
Contains more Carbs +512.5%
Contains more Other +341%
Contains more Water +971.3%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Papaya
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 +3493.6%
Contains more Fats +2553.8%
Contains more Carbs +512.5%
Contains more Other +341%
Contains more Water +971.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Papaya
Papaya
Contains more Monounsaturated Fat +2925%
Contains more Polyunsaturated fat +4270.7%
Contains less Saturated Fat -93.3%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Papaya
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +2925%
Contains more Polyunsaturated fat +4270.7%
Contains less Saturated Fat -93.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Papaya Opinion
Net carbs 55.67g 9.12g Oat
Protein 16.89g 0.47g Oat
Fats 6.9g 0.26g Oat
Carbs 66.27g 10.82g Oat
Calories 389kcal 43kcal Oat
Fructose 3.73g Papaya
Sugar 7.82g Oat
Fiber 10.6g 1.7g Oat
Calcium 54mg 20mg Oat
Iron 4.72mg 0.25mg Oat
Magnesium 177mg 21mg Oat
Phosphorus 523mg 10mg Oat
Potassium 429mg 182mg Oat
Sodium 2mg 8mg Oat
Zinc 3.97mg 0.08mg Oat
Copper 0.626mg 0.045mg Oat
Manganese 4.916mg 0.04mg Oat
Selenium 0.6µg Papaya
Vitamin A 0IU 950IU Papaya
Vitamin A RAE 0µg 47µg Papaya
Vitamin E 0.3mg Papaya
Vitamin C 0mg 60.9mg Papaya
Vitamin B1 0.763mg 0.023mg Oat
Vitamin B2 0.139mg 0.027mg Oat
Vitamin B3 0.961mg 0.357mg Oat
Vitamin B5 1.349mg 0.191mg Oat
Vitamin B6 0.119mg 0.038mg Oat
Folate 56µg 37µg Oat
Vitamin K 2.6µg Papaya
Tryptophan 0.234mg 0.008mg Oat
Threonine 0.575mg 0.011mg Oat
Isoleucine 0.694mg 0.008mg Oat
Leucine 1.284mg 0.016mg Oat
Lysine 0.701mg 0.025mg Oat
Methionine 0.312mg 0.002mg Oat
Phenylalanine 0.895mg 0.009mg Oat
Valine 0.937mg 0.01mg Oat
Histidine 0.405mg 0.005mg Oat
Saturated Fat 1.217g 0.081g Papaya
Monounsaturated Fat 2.178g 0.072g Oat
Polyunsaturated fat 2.535g 0.058g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
28%
Papaya
Minerals Daily Need Coverage Score
154%
Oat
8%
Papaya

Comparison summary

Which food is lower in Saturated Fat?
Papaya
Papaya is lower in Saturated Fat (difference - 1.136g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 21)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.4)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 7.82g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Oat
Oat 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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.