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Papaya vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between papaya and avocados

  • Papaya has more vitamin C; however, avocados are higher in vitamin B5, fats, fiber, vitamin B6, copper, vitamin K, vitamin E, and folate.
  • Papaya covers your daily need for vitamin C 57% more than avocados.
  • 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
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Papaya
Papaya
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +66.7%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +38.1%
Contains more PotassiumPotassium +166.5%
Contains more IronIron +120%
Contains more CopperCopper +322.2%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +420%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +255%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Papaya
Papaya
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 203% 0% 16% 6% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin CVitamin C +509%
Contains more Vitamin AVitamin A +571.4%
Contains more Vitamin EVitamin E +590%
Contains more Vitamin B1Vitamin B1 +191.3%
Contains more Vitamin B2Vitamin B2 +381.5%
Contains more Vitamin B3Vitamin B3 +386.8%
Contains more Vitamin B5Vitamin B5 +627.2%
Contains more Vitamin B6Vitamin B6 +576.3%
Contains more Vitamin KVitamin K +707.7%
Contains more FolateFolate +118.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papaya Avocado DV% diff.
Vitamin C 60.9mg 10mg 57%
Vitamin B5 0.191mg 1.389mg 24%
Monounsaturated fat 0.072g 9.799g 24%
Fats 0.26g 14.66g 22%
Fiber 1.7g 6.7g 20%
Vitamin B6 0.038mg 0.257mg 17%
Copper 0.045mg 0.19mg 16%
Vitamin K 2.6µg 21µg 15%
Vitamin E 0.3mg 2.07mg 12%
Polyunsaturated fat 0.058g 1.816g 12%
Folate 37µg 81µg 11%
Potassium 182mg 485mg 9%
Vitamin B3 0.357mg 1.738mg 9%
Saturated fat 0.081g 2.126g 9%
Vitamin B2 0.027mg 0.13mg 8%
Omega-3 (ALA) 0.111g 7%
Calories 43kcal 160kcal 6%
Phosphorus 10mg 52mg 6%
Zinc 0.08mg 0.64mg 5%
Fructose 3.73g 0.12g 5%
Iron 0.25mg 0.55mg 4%
Vitamin A 47µg 7µg 4%
Manganese 0.04mg 0.142mg 4%
Vitamin B1 0.023mg 0.067mg 4%
Protein 0.47g 2g 3%
Magnesium 21mg 29mg 2%
Carbs 10.82g 8.53g 1%
Calcium 20mg 12mg 1%
Choline 6.1mg 14.2mg 1%
Protein per 100 calories 1.1g 1.3g N/A
Calories per 10 g protein 915kcal 800kcal N/A
Weight per 100 calories 233g 63g N/A
Unsaturated / Saturated Fat ratio 1.6 5.5 N/A
Net carbs 9.12g 1.83g N/A
Sugar 7.82g 0.66g N/A
Starch 0g 0.11g 0%
Sodium 8mg 7mg 0%
Selenium 0.6µg 0.4µg 0%
Tryptophan 0.008mg 0.025mg 0%
Threonine 0.011mg 0.073mg 0%
Isoleucine 0.008mg 0.084mg 0%
Leucine 0.016mg 0.143mg 0%
Lysine 0.025mg 0.132mg 0%
Methionine 0.002mg 0.038mg 0%
Phenylalanine 0.009mg 0.097mg 0%
Valine 0.01mg 0.107mg 0%
Histidine 0.005mg 0.049mg 0%
Omega-6 (Gamma-linolenic acid) 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
Papaya
2
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more CarbsCarbs +26.8%
Contains more WaterWater +20.3%
Contains more ProteinProtein +325.5%
Contains more FatsFats +5538.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +13509.7%
Contains more Poly. FatPolyunsaturated fat +3031%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Papaya
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
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more GlucoseGlucose +1005.4%
Contains more FructoseFructose +3008.3%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. 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.