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Orange vs Papaya - In-Depth Nutrition Comparison

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What are the main differences between Orange and Papaya?

  • Orange is richer in Vitamin B1, yet Papaya is richer in Vitamin C.
  • Orange has 4 times more Vitamin B1 than Papaya. Orange has 0.087mg of Vitamin B1, while Papaya has 0.023mg.

We used Oranges, raw, all commercial varieties and Papayas, raw types in this comparison.

Infographic

Orange 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
Orange
3
:
4
Papaya
Contains more Calcium +100%
Contains more Phosphorus +40%
Contains less Sodium -100%
Contains more Iron +150%
Contains more Magnesium +110%
Contains more Zinc +14.3%
Equal in Potassium - 182
Equal in Copper - 0.045
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Contains more Calcium +100%
Contains more Phosphorus +40%
Contains less Sodium -100%
Contains more Iron +150%
Contains more Magnesium +110%
Contains more Zinc +14.3%
Equal in Potassium - 182
Equal in Copper - 0.045

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
Orange
4
:
6
Papaya
Contains more Vitamin B1 +278.3%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B5 +30.9%
Contains more Vitamin B6 +57.9%
Contains more Vitamin A +322.2%
Contains more Vitamin E +66.7%
Contains more Vitamin C +14.5%
Contains more Vitamin B3 +26.6%
Contains more Folate +23.3%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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 +278.3%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B5 +30.9%
Contains more Vitamin B6 +57.9%
Contains more Vitamin A +322.2%
Contains more Vitamin E +66.7%
Contains more Vitamin C +14.5%
Contains more Vitamin B3 +26.6%
Contains more Folate +23.3%
Contains more Vitamin K +∞%

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.
Orange Papaya
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange Papaya Opinion
Net carbs 9.35g 9.12g Orange
Protein 0.94g 0.47g Orange
Fats 0.12g 0.26g Papaya
Carbs 11.75g 10.82g Orange
Calories 47kcal 43kcal Orange
Starch g 0g Papaya
Fructose g 3.73g Papaya
Sugar 9.35g 7.82g Papaya
Fiber 2.4g 1.7g Orange
Calcium 40mg 20mg Orange
Iron 0.1mg 0.25mg Papaya
Magnesium 10mg 21mg Papaya
Phosphorus 14mg 10mg Orange
Potassium 181mg 182mg Papaya
Sodium 0mg 8mg Orange
Zinc 0.07mg 0.08mg Papaya
Copper 0.045mg 0.045mg
Vitamin A 225IU 950IU Papaya
Vitamin E 0.18mg 0.3mg Papaya
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 53.2mg 60.9mg Papaya
Vitamin B1 0.087mg 0.023mg Orange
Vitamin B2 0.04mg 0.027mg Orange
Vitamin B3 0.282mg 0.357mg Papaya
Vitamin B5 0.25mg 0.191mg Orange
Vitamin B6 0.06mg 0.038mg Orange
Folate 30µg 37µg Papaya
Vitamin B12 0µg 0µg
Vitamin K 0µg 2.6µg Papaya
Tryptophan 0.009mg 0.008mg Orange
Threonine 0.015mg 0.011mg Orange
Isoleucine 0.025mg 0.008mg Orange
Leucine 0.023mg 0.016mg Orange
Lysine 0.047mg 0.025mg Orange
Methionine 0.02mg 0.002mg Orange
Phenylalanine 0.031mg 0.009mg Orange
Valine 0.04mg 0.01mg Orange
Histidine 0.018mg 0.005mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.015g 0.081g Orange
Monounsaturated Fat 0.023g 0.072g Papaya
Polyunsaturated fat 0.025g 0.058g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Papaya
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24
Orange
28
Papaya
Mineral Summary Score
8
Orange
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
6%
Orange
3%
Papaya
Carbohydrates
12%
Orange
11%
Papaya
Fats
1%
Orange
1%
Papaya

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 1.53g)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.2)
Which food is richer in minerals?
Papaya
Papaya is relatively richer in minerals
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.066g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 14)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.