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  6. Papaya vs. Elderberry

Papaya vs. Elderberry — In-Depth Nutrition Comparison

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The main differences between papaya and elderberries

  • Papaya is richer in vitamin C, folate, and vitamin A, yet elderberries are richer in fiber, iron, and vitamin B6.
  • Daily need coverage for vitamin C for papaya is 28% higher.
  • Papaya contains 6 times more folate than elderberries. Papaya contains 37µg of folate, while elderberries contain 6µg.

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

Infographic

Papaya vs Elderberry 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 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
Contains more MagnesiumMagnesium +320%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +90%
Contains more PotassiumPotassium +53.8%
Contains more IronIron +540%
Contains more CopperCopper +35.6%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +290%
Contains less SodiumSodium -25%
~equal in Selenium ~0.6µg

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
7
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 120% 10% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +69.2%
Contains more Vitamin AVitamin A +56.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +36.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +516.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +204.3%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +40.1%
Contains more Vitamin B6Vitamin B6 +505.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papaya Elderberry DV% diff.
Vitamin C 60.9mg 36mg 28%
Fiber 1.7g 7g 21%
Iron 0.25mg 1.6mg 17%
Vitamin B6 0.038mg 0.23mg 15%
Folate 37µg 6µg 8%
Fructose 3.73g 5%
Phosphorus 10mg 39mg 4%
Vitamin B1 0.023mg 0.07mg 4%
Magnesium 21mg 5mg 4%
Potassium 182mg 280mg 3%
Vitamin B2 0.027mg 0.06mg 3%
Carbs 10.82g 18.4g 3%
Vitamin E 0.3mg 2%
Vitamin K 2.6µg 2%
Calcium 20mg 38mg 2%
Manganese 0.04mg 2%
Calories 43kcal 73kcal 2%
Vitamin A 47µg 30µg 2%
Copper 0.045mg 0.061mg 2%
Polyunsaturated fat 0.058g 0.247g 1%
Choline 6.1mg 1%
Vitamin B3 0.357mg 0.5mg 1%
Vitamin B5 0.191mg 0.14mg 1%
Protein 0.47g 0.66g 0%
Fats 0.26g 0.5g 0%
Net carbs 9.12g 11.4g N/A
Sugar 7.82g N/A
Zinc 0.08mg 0.11mg 0%
Sodium 8mg 6mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.081g 0.023g 0%
Monounsaturated fat 0.072g 0.08g 0%
Tryptophan 0.008mg 0.013mg 0%
Threonine 0.011mg 0.027mg 0%
Isoleucine 0.008mg 0.027mg 0%
Leucine 0.016mg 0.06mg 0%
Lysine 0.025mg 0.026mg 0%
Methionine 0.002mg 0.014mg 0%
Phenylalanine 0.009mg 0.04mg 0%
Valine 0.01mg 0.033mg 0%
Histidine 0.005mg 0.015mg 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
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more ProteinProtein +40.4%
Contains more FatsFats +92.3%
Contains more CarbsCarbs +70.1%
Contains more OtherOther +64.1%
~equal in Water ~79.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
Papaya
0
38% 34% 27%
Saturated fat: Sat. Fat 0.081 g
Monounsaturated fat: Mono. Fat 0.072 g
Polyunsaturated fat: Poly. Fat 0.058 g
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
Contains less Sat. FatSaturated fat -71.6%
Contains more Mono. FatMonounsaturated fat +11.1%
Contains more Poly. FatPolyunsaturated fat +325.9%

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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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.