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  6. Papaya vs. Plum

Papaya vs. Plum — In-Depth Nutrition Comparison

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A recap on differences between Papaya and Plum

  • Papaya is higher than Plum in Vitamin C, and Folate.
  • Papaya covers your daily Vitamin C needs 57% more than Plum.
  • Papaya contains 7 times more Folate than Plum. While Papaya contains 37µg of Folate, 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 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Papaya
Papaya
5
:
5
Plum
Plum
Contains more Calcium +233.3%
Contains more Iron +47.1%
Contains more Magnesium +200%
Contains more Potassium +15.9%
Contains more Selenium +∞%
Contains more Phosphorus +60%
Contains less Sodium -100%
Contains more Zinc +25%
Contains more Copper +26.7%
Contains more Manganese +30%
Papaya
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +233.3%
Contains more Iron +47.1%
Contains more Magnesium +200%
Contains more Potassium +15.9%
Contains more Selenium +∞%
Contains more Phosphorus +60%
Contains less Sodium -100%
Contains more Zinc +25%
Contains more Copper +26.7%
Contains more Manganese +30%

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
7
:
3
Plum
Plum
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
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%
Plum
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
Papaya
2
:
3
Plum
Plum
Contains more Protein +48.9%
Equal in Fats - 0.28
Equal in Carbs - 11.42
Equal in Water - 87.23
Equal in Other - 0.37
Papaya
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +48.9%
Equal in Fats - 0.28
Equal in Carbs - 11.42
Equal in Water - 87.23
Equal in Other - 0.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
Papaya
1
:
2
Plum
Plum
Contains more Polyunsaturated fat +31.8%
Contains less Saturated Fat -79%
Contains more Monounsaturated Fat +86.1%
Papaya
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Polyunsaturated fat +31.8%
Contains less Saturated Fat -79%
Contains more Monounsaturated Fat +86.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Papaya
Papaya
1
:
4
Plum
Plum
Contains more Fructose +21.5%
Contains more Sucrose +∞%
Contains more Glucose +24%
Contains more Maltose +∞%
Contains more Galactose +∞%
Papaya
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
Plum
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more Fructose +21.5%
Contains more Sucrose +∞%
Contains more Glucose +24%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Plum Opinion
Net carbs 9.12g 10.02g Plum
Protein 0.47g 0.7g Plum
Fats 0.26g 0.28g Plum
Carbs 10.82g 11.42g Plum
Calories 43kcal 46kcal Plum
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 Plum
Potassium 182mg 157mg Papaya
Sodium 8mg 0mg Plum
Zinc 0.08mg 0.1mg Plum
Copper 0.045mg 0.057mg Plum
Manganese 0.04mg 0.052mg Plum
Selenium 0.6µg 0µg Papaya
Vitamin A 950IU 345IU Papaya
Vitamin A RAE 47µg 17µg Papaya
Vitamin E 0.3mg 0.26mg Papaya
Vitamin C 60.9mg 9.5mg Papaya
Vitamin B1 0.023mg 0.028mg Plum
Vitamin B2 0.027mg 0.026mg Papaya
Vitamin B3 0.357mg 0.417mg Plum
Vitamin B5 0.191mg 0.135mg Papaya
Vitamin B6 0.038mg 0.029mg Papaya
Folate 37µg 5µg Papaya
Vitamin K 2.6µg 6.4µg Plum
Tryptophan 0.008mg 0.009mg Plum
Threonine 0.011mg 0.01mg Papaya
Isoleucine 0.008mg 0.014mg Plum
Leucine 0.016mg 0.015mg Papaya
Lysine 0.025mg 0.016mg Papaya
Methionine 0.002mg 0.008mg Plum
Phenylalanine 0.009mg 0.014mg Plum
Valine 0.01mg 0.016mg Plum
Histidine 0.005mg 0.009mg Plum
Saturated Fat 0.081g 0.017g Plum
Monounsaturated Fat 0.072g 0.134g 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 Plum
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
9%
Plum
Minerals Daily Need Coverage Score
8%
Papaya
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.064g)
Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 2.1g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 15)
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 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

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. 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.