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  6. Papaya vs. Cranberry bean raw

Papaya vs. Cranberry bean raw — In-Depth Nutrition Comparison

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A recap on differences between papaya and cranberry bean raw

  • Papaya is higher in vitamin C, yet cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, potassium, and zinc.
  • Cranberry bean raw covers your daily folate needs 142% more than papaya.

Food varieties used in this article are Papayas, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Papaya vs Cranberry bean raw 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
Papaya
0
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +642.9%
Contains more CalciumCalcium +535%
Contains more PotassiumPotassium +631.9%
Contains more IronIron +1900%
Contains more CopperCopper +1664.4%
Contains more ZincZinc +4437.5%
Contains more PhosphorusPhosphorus +3620%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +2200%
Contains more SeleniumSelenium +2016.7%

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
Papaya
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 203% 16% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3147.8%
Contains more Vitamin B2Vitamin B2 +688.9%
Contains more Vitamin B3Vitamin B3 +307.6%
Contains more Vitamin B5Vitamin B5 +291.6%
Contains more Vitamin B6Vitamin B6 +713.2%
Contains more FolateFolate +1532.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papaya Cranberry bean raw DV% diff.
Folate 37µg 604µg 142%
Fiber 1.7g 24.7g 92%
Copper 0.045mg 0.794mg 83%
Vitamin C 60.9mg 0mg 68%
Vitamin B1 0.023mg 0.747mg 60%
Iron 0.25mg 5mg 59%
Phosphorus 10mg 372mg 52%
Protein 0.47g 23.03g 45%
Manganese 0.04mg 0.92mg 38%
Potassium 182mg 1332mg 34%
Magnesium 21mg 156mg 32%
Zinc 0.08mg 3.63mg 32%
Selenium 0.6µg 12.7µg 22%
Vitamin B6 0.038mg 0.309mg 21%
Carbs 10.82g 60.05g 16%
Calories 43kcal 335kcal 15%
Vitamin B2 0.027mg 0.213mg 14%
Vitamin B5 0.191mg 0.748mg 11%
Calcium 20mg 127mg 11%
Vitamin B3 0.357mg 1.455mg 7%
Vitamin A 47µg 0µg 5%
Fructose 3.73g 5%
Polyunsaturated fat 0.058g 0.527g 3%
Vitamin K 2.6µg 2%
Vitamin E 0.3mg 2%
Saturated fat 0.081g 0.316g 1%
Fats 0.26g 1.23g 1%
Choline 6.1mg 1%
Net carbs 9.12g 35.35g N/A
Sugar 7.82g N/A
Sodium 8mg 6mg 0%
Monounsaturated fat 0.072g 0.106g 0%
Tryptophan 0.008mg 0.273mg 0%
Threonine 0.011mg 0.969mg 0%
Isoleucine 0.008mg 1.017mg 0%
Leucine 0.016mg 1.838mg 0%
Lysine 0.025mg 1.58mg 0%
Methionine 0.002mg 0.346mg 0%
Phenylalanine 0.009mg 1.245mg 0%
Valine 0.01mg 1.205mg 0%
Histidine 0.005mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
Papaya
1
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +610.7%
Contains more ProteinProtein +4800%
Contains more FatsFats +373.1%
Contains more CarbsCarbs +455%
Contains more OtherOther +746.2%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -74.4%
Contains more Mono. FatMonounsaturated fat +47.2%
Contains more Poly. FatPolyunsaturated fat +808.6%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.