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Papaya vs Avocado - In-Depth Nutrition Comparison

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Summary of differences between Papaya and Avocado

  • Papaya has more Vitamin C, however Avocado is higher in Vitamin B5, Fiber, Vitamin B6, Copper, Vitamin K, Vitamin E , Folate, and Potassium.
  • Papaya covers your daily need of Vitamin C 57% more than Avocado.
  • Papaya has less Saturated Fat.

These are the specific foods used in this comparison Papayas, raw and Avocados, raw, all commercial varieties.

Infographic

Papaya vs Avocado infographic
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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
Papaya
1
:
Contains more Calcium +66.7%
Contains more Iron +120%
Contains more Potassium +166.5%
Contains more Magnesium +38.1%
Contains more Copper +322.2%
Contains more Zinc +700%
Contains more Phosphorus +420%
Contains less Sodium -12.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 17% 15% 15% 3% 5% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Contains more Calcium +66.7%
Contains more Iron +120%
Contains more Potassium +166.5%
Contains more Magnesium +38.1%
Contains more Copper +322.2%
Contains more Zinc +700%
Contains more Phosphorus +420%
Contains less Sodium -12.5%

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
Papaya
2
:
Contains more Vitamin C +509%
Contains more Vitamin A +550.7%
Contains more Vitamin E +590%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B2 +381.5%
Contains more Vitamin B3 +386.8%
Contains more Vitamin B5 +627.2%
Contains more Vitamin B6 +576.3%
Contains more Vitamin K +707.7%
Contains more Folate +118.9%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Contains more Vitamin C +509%
Contains more Vitamin A +550.7%
Contains more Vitamin E +590%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B2 +381.5%
Contains more Vitamin B3 +386.8%
Contains more Vitamin B5 +627.2%
Contains more Vitamin B6 +576.3%
Contains more Vitamin K +707.7%
Contains more Folate +118.9%

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
28
Papaya
35
Avocado
Mineral Summary Score
9
Papaya
24
Avocado

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
3%
Papaya
12%
Avocado
Carbohydrates
11%
Papaya
9%
Avocado
Fats
1%
Papaya
68%
Avocado

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.
Papaya Avocado
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Papaya
Papaya is lower in Saturated Fat (difference - 2.045g)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.6)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 7.16g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Papaya Avocado Opinion
Calories 43 160 Avocado
Protein 0.47 2 Avocado
Fats 0.26 14.66 Avocado
Vitamin C 60.9 10 Papaya
Carbs 10.82 8.53 Papaya
Cholesterol 0 0
Vitamin D 0 0
Iron 0.25 0.55 Avocado
Calcium 20 12 Papaya
Potassium 182 485 Avocado
Magnesium 21 29 Avocado
Sugar 7.82 0.66 Avocado
Fiber 1.7 6.7 Avocado
Copper 0.045 0.19 Avocado
Zinc 0.08 0.64 Avocado
Starch 0 0.11 Avocado
Phosphorus 10 52 Avocado
Sodium 8 7 Avocado
Vitamin A 950 146 Papaya
Vitamin E 0.3 2.07 Avocado
Vitamin D 0 0
Vitamin B1 0.023 0.067 Avocado
Vitamin B2 0.027 0.13 Avocado
Vitamin B3 0.357 1.738 Avocado
Vitamin B5 0.191 1.389 Avocado
Vitamin B6 0.038 0.257 Avocado
Vitamin B12 0 0
Vitamin K 2.6 21 Avocado
Folate 37 81 Avocado
Trans Fat 0 0
Saturated Fat 0.081 2.126 Papaya
Monounsaturated Fat 0.072 9.799 Avocado
Polyunsaturated fat 0.058 1.816 Avocado
Tryptophan 0.008 0.025 Avocado
Threonine 0.011 0.073 Avocado
Isoleucine 0.008 0.084 Avocado
Leucine 0.016 0.143 Avocado
Lysine 0.025 0.132 Avocado
Methionine 0.002 0.038 Avocado
Phenylalanine 0.009 0.097 Avocado
Valine 0.01 0.107 Avocado
Histidine 0.005 0.049 Avocado
Fructose 3.73 0.12 Papaya

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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.