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Papaya vs. Cooking plantain — In-Depth Nutrition Comparison

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Summary of differences between Papaya and Cooking plantain

  • Papaya has more Vitamin C, however, Cooking plantain is higher in Vitamin B6, and Potassium.
  • Papaya covers your daily need of Vitamin C 47% more than Cooking plantain.
  • Papaya has 2 times more Folate than Cooking plantain. While Papaya has 37µg of Folate, Cooking plantain has only 22µg.
  • Papaya has less Sugar.

These are the specific foods used in this comparison Papayas, raw and Plantains, raw.

Infographic

Papaya vs Cooking plantain 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
Cooking plantain
Cooking plantain
Contains more Calcium +566.7%
Contains more Iron +140%
Contains more Magnesium +76.2%
Contains more Phosphorus +240%
Contains more Potassium +174.2%
Contains less Sodium -50%
Contains more Zinc +75%
Contains more Copper +80%
Contains more Selenium +150%
Papaya
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +566.7%
Contains more Iron +140%
Contains more Magnesium +76.2%
Contains more Phosphorus +240%
Contains more Potassium +174.2%
Contains less Sodium -50%
Contains more Zinc +75%
Contains more Copper +80%
Contains more Selenium +150%

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
4
:
6
Cooking plantain
Cooking plantain
Contains more Vitamin E +114.3%
Contains more Vitamin C +231%
Contains more Folate +68.2%
Contains more Vitamin K +271.4%
Contains more Vitamin A +18.6%
Contains more Vitamin B1 +126.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +92.2%
Contains more Vitamin B5 +36.1%
Contains more Vitamin B6 +686.8%
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%
Cooking plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin E +114.3%
Contains more Vitamin C +231%
Contains more Folate +68.2%
Contains more Vitamin K +271.4%
Contains more Vitamin A +18.6%
Contains more Vitamin B1 +126.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +92.2%
Contains more Vitamin B5 +36.1%
Contains more Vitamin B6 +686.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
Papaya
1
:
4
Cooking plantain
Cooking plantain
Contains more Water +34.9%
Contains more Protein +176.6%
Contains more Fats +42.3%
Contains more Carbs +194.7%
Contains more Other +197.4%
Papaya
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Cooking plantain
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Water +34.9%
Contains more Protein +176.6%
Contains more Fats +42.3%
Contains more Carbs +194.7%
Contains more Other +197.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
Papaya
2
:
1
Cooking plantain
Cooking plantain
Contains less Saturated Fat -43.4%
Contains more Monounsaturated Fat +125%
Contains more Polyunsaturated fat +19%
Papaya
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
Cooking plantain
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -43.4%
Contains more Monounsaturated Fat +125%
Contains more Polyunsaturated fat +19%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Cooking plantain Opinion
Net carbs 9.12g 29.59g Cooking plantain
Protein 0.47g 1.3g Cooking plantain
Fats 0.26g 0.37g Cooking plantain
Carbs 10.82g 31.89g Cooking plantain
Calories 43kcal 122kcal Cooking plantain
Fructose 3.73g Papaya
Sugar 7.82g 15g Papaya
Fiber 1.7g 2.3g Cooking plantain
Calcium 20mg 3mg Papaya
Iron 0.25mg 0.6mg Cooking plantain
Magnesium 21mg 37mg Cooking plantain
Phosphorus 10mg 34mg Cooking plantain
Potassium 182mg 499mg Cooking plantain
Sodium 8mg 4mg Cooking plantain
Zinc 0.08mg 0.14mg Cooking plantain
Copper 0.045mg 0.081mg Cooking plantain
Manganese 0.04mg Papaya
Selenium 0.6µg 1.5µg Cooking plantain
Vitamin A 950IU 1127IU Cooking plantain
Vitamin A RAE 47µg 56µg Cooking plantain
Vitamin E 0.3mg 0.14mg Papaya
Vitamin C 60.9mg 18.4mg Papaya
Vitamin B1 0.023mg 0.052mg Cooking plantain
Vitamin B2 0.027mg 0.054mg Cooking plantain
Vitamin B3 0.357mg 0.686mg Cooking plantain
Vitamin B5 0.191mg 0.26mg Cooking plantain
Vitamin B6 0.038mg 0.299mg Cooking plantain
Folate 37µg 22µg Papaya
Vitamin K 2.6µg 0.7µg Papaya
Tryptophan 0.008mg 0.015mg Cooking plantain
Threonine 0.011mg 0.034mg Cooking plantain
Isoleucine 0.008mg 0.036mg Cooking plantain
Leucine 0.016mg 0.059mg Cooking plantain
Lysine 0.025mg 0.06mg Cooking plantain
Methionine 0.002mg 0.017mg Cooking plantain
Phenylalanine 0.009mg 0.044mg Cooking plantain
Valine 0.01mg 0.046mg Cooking plantain
Histidine 0.005mg 0.064mg Cooking plantain
Saturated Fat 0.081g 0.143g Papaya
Monounsaturated Fat 0.072g 0.032g Papaya
Polyunsaturated fat 0.058g 0.069g Cooking plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Cooking plantain
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
23%
Cooking plantain
Minerals Daily Need Coverage Score
8%
Papaya
15%
Cooking plantain

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 7.18g)
Which food is lower in Saturated Fat?
Papaya
Papaya is lower in Saturated Fat (difference - 0.062g)
Which food contains less Sodium?
Cooking plantain
Cooking plantain contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 22)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.2)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.