Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Papaya vs Common plum - In-Depth Nutrition Comparison

Compare

A recap on differences between Papaya and Common plum

  • Papaya is higher than Common plum in Vitamin C, and Folate.
  • Papaya covers your daily Vitamin C needs 57% more than Common plum.
  • Papaya contains 7 times more Folate than Common plum. While Papaya contains 37µg of Folate, Common plum contains only 5µg.
  • The amount of Sugar in Papaya is lower.

Food varieties used in this article are Papayas, raw and Plums, raw.

Infographic

Papaya vs Common plum 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +233.3%
Contains more Iron +47.1%
Contains more Magnesium +200%
Contains more Potassium +15.9%
Contains more Phosphorus +60%
Contains less Sodium -100%
Contains more Zinc +25%
Contains more Copper +26.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Contains more Calcium +233.3%
Contains more Iron +47.1%
Contains more Magnesium +200%
Contains more Potassium +15.9%
Contains more Phosphorus +60%
Contains less Sodium -100%
Contains more Zinc +25%
Contains more Copper +26.7%

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
7
:
Contains more Vitamin A +175.4%
Contains more Vitamin E +15.4%
Contains more Vitamin C +541.1%
Contains more Vitamin B5 +41.5%
Contains more Vitamin B6 +31%
Contains more Folate +640%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B3 +16.8%
Contains more Vitamin K +146.2%
Equal in Vitamin B2 - 0.026
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin A +175.4%
Contains more Vitamin E +15.4%
Contains more Vitamin C +541.1%
Contains more Vitamin B5 +41.5%
Contains more Vitamin B6 +31%
Contains more Folate +640%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B3 +16.8%
Contains more Vitamin K +146.2%
Equal in Vitamin B2 - 0.026

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 Common plum
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Papaya Common plum Opinion
Net carbs 9.12g 10.02g Common plum
Protein 0.47g 0.7g Common plum
Fats 0.26g 0.28g Common plum
Carbs 10.82g 11.42g Common plum
Calories 43kcal 46kcal Common plum
Starch 0g 0g
Fructose 3.73g 3.07g Papaya
Sugar 7.82g 9.92g Papaya
Fiber 1.7g 1.4g Papaya
Calcium 20mg 6mg Papaya
Iron 0.25mg 0.17mg Papaya
Magnesium 21mg 7mg Papaya
Phosphorus 10mg 16mg Common plum
Potassium 182mg 157mg Papaya
Sodium 8mg 0mg Common plum
Zinc 0.08mg 0.1mg Common plum
Copper 0.045mg 0.057mg Common plum
Vitamin A 950IU 345IU Papaya
Vitamin E 0.3mg 0.26mg Papaya
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 60.9mg 9.5mg Papaya
Vitamin B1 0.023mg 0.028mg Common plum
Vitamin B2 0.027mg 0.026mg Papaya
Vitamin B3 0.357mg 0.417mg Common plum
Vitamin B5 0.191mg 0.135mg Papaya
Vitamin B6 0.038mg 0.029mg Papaya
Folate 37µg 5µg Papaya
Vitamin B12 0µg 0µg
Vitamin K 2.6µg 6.4µg Common plum
Tryptophan 0.008mg 0.009mg Common plum
Threonine 0.011mg 0.01mg Papaya
Isoleucine 0.008mg 0.014mg Common plum
Leucine 0.016mg 0.015mg Papaya
Lysine 0.025mg 0.016mg Papaya
Methionine 0.002mg 0.008mg Common plum
Phenylalanine 0.009mg 0.014mg Common plum
Valine 0.01mg 0.016mg Common plum
Histidine 0.005mg 0.009mg Common plum
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.081g 0.017g Common plum
Monounsaturated Fat 0.072g 0.134g Common plum
Polyunsaturated fat 0.058g 0.044g Papaya

Which food is preferable for your diet?

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

People also compare

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
9
Common plum
Mineral Summary Score
9
Papaya
7
Common plum

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
4%
Common plum
Carbohydrates
11%
Papaya
11%
Common plum
Fats
1%
Papaya
1%
Common plum

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 2.1g)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.3)
Which food is richer in vitamins?
Papaya
Papaya is relatively richer in vitamins
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.064g)
Which food is lower in glycemic index?
Common plum
Common plum is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Common plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.