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  6. Papaya vs. Cranberries

Papaya vs. Cranberries — In-Depth Nutrition Comparison

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The main differences between Papaya and Cranberries

  • Papaya is richer in Vitamin C, and Folate, yet Cranberries are richer in Manganese, Fiber, and Vitamin E.
  • Daily need coverage for Vitamin C from Papaya is 52% higher.
  • Papaya contains 37 times more Folate than Cranberries. Papaya contains 37µg of Folate, while Cranberries contain 1µg.
  • Cranberries contain less Sugar.

Food types used in this article are Papayas, raw and Cranberries, raw.

Infographic

Papaya vs Cranberries 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
4
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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +127.5%
Contains more SeleniumSelenium +500%
Contains more CopperCopper +24.4%
Contains more ZincZinc +12.5%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +567.5%
~equal in Iron ~0.23mg
~equal in Phosphorus ~11mg

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
6
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% 57% 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 47% 3.8% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin CVitamin C +335%
Contains more Vitamin AVitamin A +1407.9%
Contains more Vitamin B1Vitamin B1 +91.7%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +253.5%
Contains more FolateFolate +3600%
Contains more Vitamin EVitamin E +340%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +92.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~5.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
Papaya
4
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more FatsFats +100%
Contains more OtherOther +225%
Contains more CarbsCarbs +10.6%
~equal in Protein ~0.46g
~equal in Water ~87.32g

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
10% 22% 68%
Saturated Fat: Sat. Fat 0.008 g
Monounsaturated Fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated Fat +300%
Contains less Sat. FatSaturated Fat -90.1%
~equal in Polyunsaturated fat ~0.055g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Papaya
Papaya
2
52% 48%
Starch: 0 g
Sucrose: 0 g
Glucose: 4.09 g
Fructose: 3.73 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +18.9%
Contains more FructoseFructose +456.7%
Contains more SucroseSucrose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Cranberries Opinion
Calories 43kcal 46kcal Cranberries
Protein 0.47g 0.46g Papaya
Fats 0.26g 0.13g Papaya
Vitamin C 60.9mg 14mg Papaya
Net carbs 9.12g 8.37g Papaya
Carbs 10.82g 11.97g Cranberries
Magnesium 21mg 6mg Papaya
Calcium 20mg 8mg Papaya
Potassium 182mg 80mg Papaya
Iron 0.25mg 0.23mg Papaya
Sugar 7.82g 4.27g Cranberries
Fiber 1.7g 3.6g Cranberries
Copper 0.045mg 0.056mg Cranberries
Zinc 0.08mg 0.09mg Cranberries
Phosphorus 10mg 11mg Cranberries
Sodium 8mg 2mg Cranberries
Vitamin A 950IU 63IU Papaya
Vitamin A 47µg 3µg Papaya
Vitamin E 0.3mg 1.32mg Cranberries
Manganese 0.04mg 0.267mg Cranberries
Selenium 0.6µg 0.1µg Papaya
Vitamin B1 0.023mg 0.012mg Papaya
Vitamin B2 0.027mg 0.02mg Papaya
Vitamin B3 0.357mg 0.101mg Papaya
Vitamin B5 0.191mg 0.295mg Cranberries
Vitamin B6 0.038mg 0.057mg Cranberries
Vitamin K 2.6µg 5µg Cranberries
Folate 37µg 1µg Papaya
Choline 6.1mg 5.5mg Papaya
Saturated Fat 0.081g 0.008g Cranberries
Monounsaturated Fat 0.072g 0.018g Papaya
Polyunsaturated fat 0.058g 0.055g Papaya
Tryptophan 0.008mg 0.003mg Papaya
Threonine 0.011mg 0.028mg Cranberries
Isoleucine 0.008mg 0.033mg Cranberries
Leucine 0.016mg 0.053mg Cranberries
Lysine 0.025mg 0.039mg Cranberries
Methionine 0.002mg 0.003mg Cranberries
Phenylalanine 0.009mg 0.036mg Cranberries
Valine 0.01mg 0.045mg Cranberries
Histidine 0.005mg 0.018mg Cranberries
Fructose 3.73g 0.67g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Cranberries
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Papaya
10%
Cranberries
Minerals Daily Need Coverage Score
8%
Papaya
8%
Cranberries

Comparison summary

Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 3.55g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Cranberries
Cranberries is lower in Saturated Fat (difference - 0.073g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.