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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
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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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
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%

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
4
:
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%
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 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%

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 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
Starch 0g g Papaya
Fructose 3.73g g 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
Vitamin A 950IU 1127IU Cooking plantain
Vitamin E 0.3mg 0.14mg Papaya
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
23
Cooking plantain
Mineral Summary Score
9
Papaya
17
Cooking plantain

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
8%
Cooking plantain
Carbohydrates
11%
Papaya
32%
Cooking plantain
Fats
1%
Papaya
2%
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.