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Papaya vs. Garden cress — In-Depth Nutrition Comparison

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How are Papaya and Garden cress different?

  • Garden cress has more Vitamin K, Vitamin A RAE, Manganese, Vitamin B2, Vitamin B6, Copper, Iron, Potassium, Folate, and Phosphorus than Papaya.
  • Daily need coverage for Vitamin K from Garden cress is 449% higher.

Papayas, raw and Cress, garden, raw are the varieties used in this article.

Infographic

Papaya vs Garden cress 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.
Contains less Sodium -42.9%
Contains more Calcium +305%
Contains more Iron +420%
Contains more Magnesium +81%
Contains more Phosphorus +660%
Contains more Potassium +233%
Contains more Zinc +187.5%
Contains more Copper +277.8%
Contains more Manganese +1282.5%
Contains more Selenium +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains less Sodium -42.9%
Contains more Calcium +305%
Contains more Iron +420%
Contains more Magnesium +81%
Contains more Phosphorus +660%
Contains more Potassium +233%
Contains more Zinc +187.5%
Contains more Copper +277.8%
Contains more Manganese +1282.5%
Contains more Selenium +50%

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
0
:
Contains more Vitamin A +628.1%
Contains more Vitamin E +133.3%
Contains more Vitamin C +13.3%
Contains more Vitamin B1 +247.8%
Contains more Vitamin B2 +863%
Contains more Vitamin B3 +180.1%
Contains more Vitamin B5 +26.7%
Contains more Vitamin B6 +550%
Contains more Folate +116.2%
Contains more Choline +219.7%
Contains more Vitamin K +20742.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 4% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 11% 1355%
Contains more Vitamin A +628.1%
Contains more Vitamin E +133.3%
Contains more Vitamin C +13.3%
Contains more Vitamin B1 +247.8%
Contains more Vitamin B2 +863%
Contains more Vitamin B3 +180.1%
Contains more Vitamin B5 +26.7%
Contains more Vitamin B6 +550%
Contains more Folate +116.2%
Contains more Choline +219.7%
Contains more Vitamin K +20742.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +96.7%
Contains more Protein +453.2%
Contains more Fats +169.2%
Contains more Other +361.5%
Equal in Water - 89.4
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more Carbs +96.7%
Contains more Protein +453.2%
Contains more Fats +169.2%
Contains more Other +361.5%
Equal in Water - 89.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -71.6%
Contains more Monounsaturated Fat +231.9%
Contains more Polyunsaturated fat +293.1%
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -71.6%
Contains more Monounsaturated Fat +231.9%
Contains more Polyunsaturated fat +293.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Garden cress Opinion
Net carbs 9.12g 4.4g Papaya
Protein 0.47g 2.6g Garden cress
Fats 0.26g 0.7g Garden cress
Carbs 10.82g 5.5g Papaya
Calories 43kcal 32kcal Papaya
Fructose 3.73g Papaya
Sugar 7.82g 4.4g Garden cress
Fiber 1.7g 1.1g Papaya
Calcium 20mg 81mg Garden cress
Iron 0.25mg 1.3mg Garden cress
Magnesium 21mg 38mg Garden cress
Phosphorus 10mg 76mg Garden cress
Potassium 182mg 606mg Garden cress
Sodium 8mg 14mg Papaya
Zinc 0.08mg 0.23mg Garden cress
Copper 0.045mg 0.17mg Garden cress
Manganese 0.04mg 0.553mg Garden cress
Selenium 0.6µg 0.9µg Garden cress
Vitamin A 950IU 6917IU Garden cress
Vitamin A RAE 47µg 346µg Garden cress
Vitamin E 0.3mg 0.7mg Garden cress
Vitamin C 60.9mg 69mg Garden cress
Vitamin B1 0.023mg 0.08mg Garden cress
Vitamin B2 0.027mg 0.26mg Garden cress
Vitamin B3 0.357mg 1mg Garden cress
Vitamin B5 0.191mg 0.242mg Garden cress
Vitamin B6 0.038mg 0.247mg Garden cress
Folate 37µg 80µg Garden cress
Choline 6.1mg 19.5mg Garden cress
Vitamin K 2.6µg 541.9µg Garden cress
Tryptophan 0.008mg Papaya
Threonine 0.011mg Papaya
Isoleucine 0.008mg Papaya
Leucine 0.016mg Papaya
Lysine 0.025mg Papaya
Methionine 0.002mg Papaya
Phenylalanine 0.009mg Papaya
Valine 0.01mg Papaya
Histidine 0.005mg Papaya
Saturated Fat 0.081g 0.023g Garden cress
Monounsaturated Fat 0.072g 0.239g Garden cress
Polyunsaturated fat 0.058g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
173%
Garden cress
Minerals Daily Need Coverage Score
8%
Papaya
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 6mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 3.42g)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 38)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.2)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.