Papaya vs. Plum — In-Depth Nutrition Comparison
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A recap on differences between papaya and plums
- Papaya is higher than plums in vitamin C, vitamin A, and folate.
- Papaya covers your daily vitamin C needs 57% more than plums.
- Papaya contains 7 times more folate than plums. While papaya contains 37µg of folate, plums contain only 5µg.
- The amount of sugar in papaya is lower.
- The glycemic index of papaya is lower.
Food varieties used in this article are Papayas, raw and Plums, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +233.3% |
| Contains more PotassiumPotassium | +15.9% |
| Contains more IronIron | +47.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CopperCopper | +26.7% |
| Contains more ZincZinc | +25% |
| Contains more PhosphorusPhosphorus | +60% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +541.1% |
| Contains more Vitamin AVitamin A | +176.5% |
| Contains more Vitamin EVitamin E | +15.4% |
| Contains more Vitamin B5Vitamin B5 | +41.5% |
| Contains more Vitamin B6Vitamin B6 | +31% |
| Contains more FolateFolate | +640% |
| Contains more CholineCholine | +221.1% |
| Contains more Vitamin B1Vitamin B1 | +21.7% |
| Contains more Vitamin B3Vitamin B3 | +16.8% |
| Contains more Vitamin KVitamin K | +146.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +48.9% |
~equal in
Fats
~0.28g
~equal in
Carbs
~11.42g
~equal in
Water
~87.23g
~equal in
Other
~0.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +31.8% |
| Contains less Sat. FatSaturated fat | -79% |
| Contains more Mono. FatMonounsaturated fat | +86.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more FructoseFructose | +21.5% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +24% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 60.9mg | 9.5mg | 57% |
| Folate | 37µg | 5µg | 8% |
| Vitamin A | 47µg | 17µg | 3% |
| Vitamin K | 2.6µg | 6.4µg | 3% |
| Magnesium | 21mg | 7mg | 3% |
| Fiber | 1.7g | 1.4g | 1% |
| Selenium | 0.6µg | 0µg | 1% |
| Phosphorus | 10mg | 16mg | 1% |
| Vitamin B5 | 0.191mg | 0.135mg | 1% |
| Copper | 0.045mg | 0.057mg | 1% |
| Fructose | 3.73g | 3.07g | 1% |
| Vitamin B6 | 0.038mg | 0.029mg | 1% |
| Iron | 0.25mg | 0.17mg | 1% |
| Manganese | 0.04mg | 0.052mg | 1% |
| Calcium | 20mg | 6mg | 1% |
| Choline | 6.1mg | 1.9mg | 1% |
| Potassium | 182mg | 157mg | 1% |
| Calories | 43kcal | 46kcal | 0% |
| Protein | 0.47g | 0.7g | 0% |
| Fats | 0.26g | 0.28g | 0% |
| Net carbs | 9.12g | 10.02g | N/A |
| Carbs | 10.82g | 11.42g | 0% |
| Sugar | 7.82g | 9.92g | N/A |
| Zinc | 0.08mg | 0.1mg | 0% |
| Sodium | 8mg | 0mg | 0% |
| Vitamin E | 0.3mg | 0.26mg | 0% |
| Vitamin B1 | 0.023mg | 0.028mg | 0% |
| Vitamin B2 | 0.027mg | 0.026mg | 0% |
| Vitamin B3 | 0.357mg | 0.417mg | 0% |
| Saturated fat | 0.081g | 0.017g | 0% |
| Monounsaturated fat | 0.072g | 0.134g | 0% |
| Polyunsaturated fat | 0.058g | 0.044g | 0% |
| Tryptophan | 0.008mg | 0.009mg | 0% |
| Threonine | 0.011mg | 0.01mg | 0% |
| Isoleucine | 0.008mg | 0.014mg | 0% |
| Leucine | 0.016mg | 0.015mg | 0% |
| Lysine | 0.025mg | 0.016mg | 0% |
| Methionine | 0.002mg | 0.008mg | 0% |
| Phenylalanine | 0.009mg | 0.014mg | 0% |
| Valine | 0.01mg | 0.016mg | 0% |
| Histidine | 0.005mg | 0.009mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
8%
Minerals Daily Need Coverage Score
8%
6%
Comparison summary
Which food contains less Sodium?
Plum contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Plum is lower in Saturated fat (difference - 0.064g)
Which food is lower in Sugar?
Papaya is lower in Sugar (difference - 2.1g)
Which food is lower in glycemic index?
Papaya is lower in glycemic index (difference - 15)
Which food is cheaper?
Papaya is cheaper (difference - $0.3)
Which food is richer in vitamins?
Papaya is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.