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Papaya vs. Plantain raw — In-Depth Nutrition Comparison

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Summary of differences between papaya and plantain raw

  • Papaya has more vitamin C; however, plantain raw is higher in vitamin B6 and potassium.
  • Papaya covers your daily need for vitamin C, 47% more than plantain raw.
  • Papaya has 2 times more folate than plantain raw. While papaya has 37µg of folate, plantain raw has only 22µg.
  • Papaya has less sugar.

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

Infographic

Papaya vs Plantain raw 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 6% 16% 9.4% 15% 2.2% 4.3% 1% 5.2% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +566.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +76.2%
Contains more PotassiumPotassium +174.2%
Contains more IronIron +140%
Contains more CopperCopper +80%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +240%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 203% 16% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +231%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin KVitamin K +271.4%
Contains more FolateFolate +68.2%
Contains more Vitamin AVitamin A +19.1%
Contains more Vitamin B1Vitamin B1 +126.1%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +92.2%
Contains more Vitamin B5Vitamin B5 +36.1%
Contains more Vitamin B6Vitamin B6 +686.8%
Contains more CholineCholine +121.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
2
38% 34% 27%
Saturated fat: Sat. Fat 0.081 g
Monounsaturated fat: Mono. Fat 0.072 g
Polyunsaturated fat: Poly. Fat 0.058 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -43.4%
Contains more Mono. FatMonounsaturated fat +125%
Contains more Poly. FatPolyunsaturated 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 Plantain raw
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Papaya Plantain raw DV% diff.
Vitamin C 60.9mg 18.4mg 47%
Vitamin B6 0.038mg 0.299mg 20%
Potassium 182mg 499mg 9%
Carbs 10.82g 31.89g 7%
Fructose 3.73g 5%
Folate 37µg 22µg 4%
Copper 0.045mg 0.081mg 4%
Iron 0.25mg 0.6mg 4%
Calories 43kcal 122kcal 4%
Magnesium 21mg 37mg 4%
Phosphorus 10mg 34mg 3%
Calcium 20mg 3mg 2%
Manganese 0.04mg 2%
Vitamin B3 0.357mg 0.686mg 2%
Vitamin B2 0.027mg 0.054mg 2%
Protein 0.47g 1.3g 2%
Selenium 0.6µg 1.5µg 2%
Vitamin K 2.6µg 0.7µg 2%
Vitamin B1 0.023mg 0.052mg 2%
Fiber 1.7g 2.3g 2%
Vitamin A 47µg 56µg 1%
Choline 6.1mg 13.5mg 1%
Vitamin E 0.3mg 0.14mg 1%
Vitamin B5 0.191mg 0.26mg 1%
Zinc 0.08mg 0.14mg 1%
Fats 0.26g 0.37g 0%
Net carbs 9.12g 29.59g N/A
Sugar 7.82g 15g N/A
Sodium 8mg 4mg 0%
Saturated fat 0.081g 0.143g 0%
Monounsaturated fat 0.072g 0.032g 0%
Polyunsaturated fat 0.058g 0.069g 0%
Tryptophan 0.008mg 0.015mg 0%
Threonine 0.011mg 0.034mg 0%
Isoleucine 0.008mg 0.036mg 0%
Leucine 0.016mg 0.059mg 0%
Lysine 0.025mg 0.06mg 0%
Methionine 0.002mg 0.017mg 0%
Phenylalanine 0.009mg 0.044mg 0%
Valine 0.01mg 0.046mg 0%
Histidine 0.005mg 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Papaya
18%
Plantain raw
Minerals Daily Need Coverage Score
8%
Papaya
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 1)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Plantain raw
Plantain raw is relatively richer in minerals
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 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

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. Plantain raw - 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.