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  6. Papaya vs. Plantain raw

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
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
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

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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
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
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%

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.