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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, vitamin A, and folate, yet cranberries are richer in manganese, fiber, and vitamin E.
  • Daily need coverage for vitamin C for 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
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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" 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% 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 47% 1% 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 +1466.7%
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

All nutrients comparison - raw data values

Nutrient Papaya Cranberries DV% diff.
Vitamin C 60.9mg 14mg 52%
Manganese 0.04mg 0.267mg 10%
Folate 37µg 1µg 9%
Fiber 1.7g 3.6g 8%
Vitamin E 0.3mg 1.32mg 7%
Vitamin A 47µg 3µg 5%
Fructose 3.73g 0.67g 4%
Magnesium 21mg 6mg 4%
Potassium 182mg 80mg 3%
Vitamin K 2.6µg 5µg 2%
Vitamin B5 0.191mg 0.295mg 2%
Vitamin B3 0.357mg 0.101mg 2%
Vitamin B6 0.038mg 0.057mg 1%
Vitamin B2 0.027mg 0.02mg 1%
Selenium 0.6µg 0.1µg 1%
Vitamin B1 0.023mg 0.012mg 1%
Copper 0.045mg 0.056mg 1%
Calcium 20mg 8mg 1%
Calories 43kcal 46kcal 0%
Protein 0.47g 0.46g 0%
Fats 0.26g 0.13g 0%
Carbs 10.82g 11.97g 0%
Net carbs 9.12g 8.37g N/A
Iron 0.25mg 0.23mg 0%
Sugar 7.82g 4.27g N/A
Zinc 0.08mg 0.09mg 0%
Phosphorus 10mg 11mg 0%
Sodium 8mg 2mg 0%
Saturated fat 0.081g 0.008g 0%
Choline 6.1mg 5.5mg 0%
Monounsaturated fat 0.072g 0.018g 0%
Polyunsaturated fat 0.058g 0.055g 0%
Tryptophan 0.008mg 0.003mg 0%
Threonine 0.011mg 0.028mg 0%
Isoleucine 0.008mg 0.033mg 0%
Leucine 0.016mg 0.053mg 0%
Lysine 0.025mg 0.039mg 0%
Methionine 0.002mg 0.003mg 0%
Phenylalanine 0.009mg 0.036mg 0%
Valine 0.01mg 0.045mg 0%
Histidine 0.005mg 0.018mg 0%

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

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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.