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Papaya vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between papaya and dates

  • Papaya has more vitamin C and vitamin A; however, dates are higher in fiber, copper, potassium, vitamin B6, manganese, iron, vitamin B5, and phosphorus.
  • Papaya covers your daily need for vitamin C, 67% more than dates.
  • Papaya has 95 times more vitamin A than dates. While papaya has 950IU of vitamin A, dates have only 10IU.

These are the specific foods used in this comparison Papayas, raw and Dates, deglet noor.

Infographic

Papaya vs Dates 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
0
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%
Dates
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +104.8%
Contains more CalciumCalcium +95%
Contains more PotassiumPotassium +260.4%
Contains more IronIron +308%
Contains more CopperCopper +357.8%
Contains more ZincZinc +262.5%
Contains more PhosphorusPhosphorus +520%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +555%
Contains more SeleniumSelenium +400%

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%
Dates
5
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +15125%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more FolateFolate +94.7%
Contains more Vitamin B1Vitamin B1 +126.1%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B3Vitamin B3 +256.9%
Contains more Vitamin B5Vitamin B5 +208.4%
Contains more Vitamin B6Vitamin B6 +334.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.7µg
~equal in Choline ~6.3mg

All nutrients comparison - raw data values

Nutrient Papaya Dates DV% diff.
Vitamin C 60.9mg 0.4mg 67%
Fiber 1.7g 8g 25%
Carbs 10.82g 75.03g 21%
Fructose 3.73g 19.56g 20%
Copper 0.045mg 0.206mg 18%
Potassium 182mg 656mg 14%
Calories 43kcal 282kcal 12%
Vitamin B6 0.038mg 0.165mg 10%
Iron 0.25mg 1.02mg 10%
Manganese 0.04mg 0.262mg 10%
Vitamin B5 0.191mg 0.589mg 8%
Phosphorus 10mg 62mg 7%
Vitamin B3 0.357mg 1.274mg 6%
Folate 37µg 19µg 5%
Magnesium 21mg 43mg 5%
Vitamin A 47µg 0µg 5%
Selenium 0.6µg 3µg 4%
Protein 0.47g 2.45g 4%
Vitamin B2 0.027mg 0.066mg 3%
Calcium 20mg 39mg 2%
Vitamin E 0.3mg 0.05mg 2%
Vitamin B1 0.023mg 0.052mg 2%
Zinc 0.08mg 0.29mg 2%
Fats 0.26g 0.39g 0%
Net carbs 9.12g 67.03g N/A
Sugar 7.82g 63.35g N/A
Sodium 8mg 2mg 0%
Vitamin K 2.6µg 2.7µg 0%
Choline 6.1mg 6.3mg 0%
Saturated fat 0.081g 0.032g 0%
Monounsaturated fat 0.072g 0.036g 0%
Polyunsaturated fat 0.058g 0.019g 0%
Tryptophan 0.008mg 0.012mg 0%
Threonine 0.011mg 0.043mg 0%
Isoleucine 0.008mg 0.049mg 0%
Leucine 0.016mg 0.084mg 0%
Lysine 0.025mg 0.066mg 0%
Methionine 0.002mg 0.022mg 0%
Phenylalanine 0.009mg 0.05mg 0%
Valine 0.01mg 0.071mg 0%
Histidine 0.005mg 0.032mg 0%

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
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more WaterWater +328.9%
Contains more ProteinProtein +421.3%
Contains more FatsFats +50%
Contains more CarbsCarbs +593.4%
Contains more OtherOther +310.3%

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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +205.3%
Contains less Sat. FatSaturated fat -60.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Papaya
0
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
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +385.8%
Contains more FructoseFructose +424.4%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.