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Papaya vs. Acerola — In-Depth Nutrition Comparison

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What are the differences between Papaya and Acerola?

  • Papaya is higher in Folate, yet Acerola is higher in Vitamin C.
  • Acerola's daily need coverage for Vitamin C is 1796% more.
  • Papaya has 3 times more Folate than Acerola. While Papaya has 37µg of Folate, Acerola has only 14µg.

We used Papayas, raw and Acerola, (west indian cherry), raw types in this article.

Infographic

Papaya vs Acerola 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.
Papaya
5
:
Contains more Calcium +66.7%
Contains more Iron +25%
Contains more Magnesium +16.7%
Contains more Potassium +24.7%
Contains less Sodium -12.5%
Contains more Zinc +25%
Contains more Copper +91.1%
Equal in Phosphorus - 11
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9.4% 15% 4.3% 16% 1% 2.2% 15% 5.2% 3.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.6% 7.5% 13% 4.7% 13% 0.91% 2.7% 29% 0% 3.3%
Contains more Calcium +66.7%
Contains more Iron +25%
Contains more Magnesium +16.7%
Contains more Potassium +24.7%
Contains less Sodium -12.5%
Contains more Zinc +25%
Contains more Copper +91.1%
Equal in Phosphorus - 11
Equal in Selenium - 0.6

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.
Papaya
8
:
Contains more Vitamin A +23.9%
Contains more Vitamin B1 +15%
Contains more Vitamin B6 +322.2%
Contains more Folate +164.3%
Contains more Vitamin C +2654.7%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +12%
Contains more Vitamin B5 +61.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 57% 6% 0% 203% 5.8% 6.2% 6.7% 11% 8.8% 28% 0% 3.3% 6.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 46% 0% 0% 5592% 5% 14% 7.5% 19% 2.1% 11% 0% 0% 0%
Contains more Vitamin A +23.9%
Contains more Vitamin B1 +15%
Contains more Vitamin B6 +322.2%
Contains more Folate +164.3%
Contains more Vitamin C +2654.7%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +12%
Contains more Vitamin B5 +61.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
3
:
Contains more Protein +17.5%
Contains more Carbs +40.7%
Contains more Other +95%
Contains more Fats +15.4%
Equal in Water - 91.41
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
8% 91%
Protein: 0.4 g
Fats: 0.3 g
Carbs: 7.69 g
Water: 91.41 g
Other: 0.2 g
Contains more Protein +17.5%
Contains more Carbs +40.7%
Contains more Other +95%
Contains more Fats +15.4%
Equal in Water - 91.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
0
:
Contains less Saturated Fat -16%
Contains more Monounsaturated Fat +13.9%
Contains more Polyunsaturated fat +55.2%
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
28% 34% 38%
Saturated Fat: 0.068 g
Monounsaturated Fat: 0.082 g
Polyunsaturated fat: 0.09 g
Contains less Saturated Fat -16%
Contains more Monounsaturated Fat +13.9%
Contains more Polyunsaturated fat +55.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Acerola Opinion
Net carbs 9.12g 6.59g Papaya
Protein 0.47g 0.4g Papaya
Fats 0.26g 0.3g Acerola
Carbs 10.82g 7.69g Papaya
Calories 43kcal 32kcal Papaya
Fructose 3.73g Papaya
Sugar 7.82g Acerola
Fiber 1.7g 1.1g Papaya
Calcium 20mg 12mg Papaya
Iron 0.25mg 0.2mg Papaya
Magnesium 21mg 18mg Papaya
Phosphorus 10mg 11mg Acerola
Potassium 182mg 146mg Papaya
Sodium 8mg 7mg Acerola
Zinc 0.08mg 0.1mg Acerola
Copper 0.045mg 0.086mg Acerola
Manganese 0.04mg Papaya
Selenium 0.6µg 0.6µg
Vitamin A 950IU 767IU Papaya
Vitamin A RAE 47µg 38µg Papaya
Vitamin E 0.3mg Papaya
Vitamin C 60.9mg 1677.6mg Acerola
Vitamin B1 0.023mg 0.02mg Papaya
Vitamin B2 0.027mg 0.06mg Acerola
Vitamin B3 0.357mg 0.4mg Acerola
Vitamin B5 0.191mg 0.309mg Acerola
Vitamin B6 0.038mg 0.009mg Papaya
Folate 37µg 14µg Papaya
Choline 6.1mg Papaya
Vitamin K 2.6µg Papaya
Tryptophan 0.008mg Papaya
Threonine 0.011mg Papaya
Isoleucine 0.008mg Papaya
Leucine 0.016mg Papaya
Lysine 0.025mg Papaya
Methionine 0.002mg Papaya
Phenylalanine 0.009mg Papaya
Valine 0.01mg Papaya
Histidine 0.005mg Papaya
Saturated Fat 0.081g 0.068g Acerola
Monounsaturated Fat 0.072g 0.082g Acerola
Polyunsaturated fat 0.058g 0.09g Acerola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Acerola
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
26%
Papaya
438%
Acerola
Minerals Daily Need Coverage Score
8%
Papaya
8%
Acerola

Comparison summary

Which food is richer in minerals?
Papaya
Papaya is relatively richer in minerals
Which food is richer in vitamins?
Papaya
Papaya is relatively richer in vitamins
Which food is lower in Sugar?
Acerola
Acerola is lower in Sugar (difference - 7.82g)
Which food contains less Sodium?
Acerola
Acerola contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Acerola
Acerola is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Acerola
Acerola is lower in glycemic index (difference - 38)
Which food is cheaper?
Acerola
Acerola is cheaper (difference - $0.2)
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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/nutrients
  2. Acerola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171686/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.