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Papaya vs Common plum - In-Depth Nutrition Comparison

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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
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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 Iron +47.1%
Contains more Calcium +233.3%
Contains more Potassium +15.9%
Contains more Magnesium +200%
Contains more Copper +26.7%
Contains more Zinc +25%
Contains more Phosphorus +60%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 17% 15% 15% 3% 5% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 7% 2% 14% 5% 19% 3% 7% 0%
Contains more Iron +47.1%
Contains more Calcium +233.3%
Contains more Potassium +15.9%
Contains more Magnesium +200%
Contains more Copper +26.7%
Contains more Zinc +25%
Contains more Phosphorus +60%
Contains less Sodium -100%

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 C +541.1%
Contains more Vitamin A +175.4%
Contains more Vitamin E +15.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 203% 57% 6% 0% 6% 7% 7% 12% 9% 0% 7% 28%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 32% 21% 6% 0% 7% 6% 8% 9% 7% 0% 16% 4%
Contains more Vitamin C +541.1%
Contains more Vitamin A +175.4%
Contains more Vitamin E +15.4%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.