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  6. Papaya vs. Coconut milk

Papaya vs. Coconut milk — In-Depth Nutrition Comparison

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Summary of differences between Papaya and Coconut milk

  • Papaya has more Vitamin C, Folate, and Vitamin A RAE, however, Coconut milk is higher in Manganese, Copper, Iron, Phosphorus, Selenium, and Zinc.
  • Coconut milk covers your daily need of Saturated Fat 105% more than Papaya.
  • Papaya has less Saturated Fat.

These are the specific foods used in this comparison Papayas, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Papaya vs Coconut milk 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
2
:
8
Coconut milk
Coconut milk
Contains more Calcium +25%
Contains less Sodium -46.7%
Contains more Iron +556%
Contains more Magnesium +76.2%
Contains more Phosphorus +900%
Contains more Potassium +44.5%
Contains more Zinc +737.5%
Contains more Copper +491.1%
Contains more Manganese +2190%
Contains more Selenium +933.3%
Papaya
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Calcium +25%
Contains less Sodium -46.7%
Contains more Iron +556%
Contains more Magnesium +76.2%
Contains more Phosphorus +900%
Contains more Potassium +44.5%
Contains more Zinc +737.5%
Contains more Copper +491.1%
Contains more Manganese +2190%
Contains more Selenium +933.3%

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
8
:
2
Coconut milk
Coconut milk
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +2075%
Contains more Vitamin B2 +∞%
Contains more Vitamin B6 +15.2%
Contains more Folate +131.3%
Contains more Vitamin K +2500%
Contains more Vitamin B1 +13%
Contains more Vitamin B3 +112.9%
Equal in Vitamin B5 - 0.183
Papaya
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%
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +2075%
Contains more Vitamin B2 +∞%
Contains more Vitamin B6 +15.2%
Contains more Folate +131.3%
Contains more Vitamin K +2500%
Contains more Vitamin B1 +13%
Contains more Vitamin B3 +112.9%
Equal in Vitamin B5 - 0.183

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
Papaya
2
:
3
Coconut milk
Coconut milk
Contains more Carbs +95.3%
Contains more Water +30.2%
Contains more Protein +387.2%
Contains more Fats +9069.2%
Contains more Other +82.1%
Papaya
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more Carbs +95.3%
Contains more Water +30.2%
Contains more Protein +387.2%
Contains more Fats +9069.2%
Contains more Other +82.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
Papaya
1
:
2
Coconut milk
Coconut milk
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +1308.3%
Contains more Polyunsaturated fat +350%
Papaya
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +1308.3%
Contains more Polyunsaturated fat +350%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Coconut milk Opinion
Net carbs 9.12g 3.34g Papaya
Protein 0.47g 2.29g Coconut milk
Fats 0.26g 23.84g Coconut milk
Carbs 10.82g 5.54g Papaya
Calories 43kcal 230kcal Coconut milk
Fructose 3.73g Papaya
Sugar 7.82g 3.34g Coconut milk
Fiber 1.7g 2.2g Coconut milk
Calcium 20mg 16mg Papaya
Iron 0.25mg 1.64mg Coconut milk
Magnesium 21mg 37mg Coconut milk
Phosphorus 10mg 100mg Coconut milk
Potassium 182mg 263mg Coconut milk
Sodium 8mg 15mg Papaya
Zinc 0.08mg 0.67mg Coconut milk
Copper 0.045mg 0.266mg Coconut milk
Manganese 0.04mg 0.916mg Coconut milk
Selenium 0.6µg 6.2µg Coconut milk
Vitamin A 950IU 0IU Papaya
Vitamin A RAE 47µg 0µg Papaya
Vitamin E 0.3mg 0.15mg Papaya
Vitamin C 60.9mg 2.8mg Papaya
Vitamin B1 0.023mg 0.026mg Coconut milk
Vitamin B2 0.027mg 0mg Papaya
Vitamin B3 0.357mg 0.76mg Coconut milk
Vitamin B5 0.191mg 0.183mg Papaya
Vitamin B6 0.038mg 0.033mg Papaya
Folate 37µg 16µg Papaya
Vitamin K 2.6µg 0.1µg Papaya
Tryptophan 0.008mg 0.027mg Coconut milk
Threonine 0.011mg 0.083mg Coconut milk
Isoleucine 0.008mg 0.09mg Coconut milk
Leucine 0.016mg 0.17mg Coconut milk
Lysine 0.025mg 0.101mg Coconut milk
Methionine 0.002mg 0.043mg Coconut milk
Phenylalanine 0.009mg 0.116mg Coconut milk
Valine 0.01mg 0.139mg Coconut milk
Histidine 0.005mg 0.053mg Coconut milk
Saturated Fat 0.081g 21.14g Papaya
Monounsaturated Fat 0.072g 1.014g Coconut milk
Polyunsaturated fat 0.058g 0.261g Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Coconut milk
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
28%
Papaya
5%
Coconut milk
Minerals Daily Need Coverage Score
8%
Papaya
42%
Coconut milk

Comparison summary

Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Papaya
Papaya is lower in Saturated Fat (difference - 21.059g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 59)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $3.8)
Which food is richer in vitamins?
Papaya
Papaya is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 4.48g)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.