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Papaya vs. English muffin — In-Depth Nutrition Comparison

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A recap on differences between papaya and English muffins

  • Papaya is higher in vitamin C and vitamin A, yet English muffins are higher in phosphorus, manganese, vitamin B1, vitamin B2, copper, iron, and vitamin B3.
  • Papaya covers your daily vitamin C needs 68% more than English muffins.
  • The amount of sodium in papaya is lower.
  • The glycemic index of papaya is lower.

Food varieties used in this article are Papayas, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Papaya vs English muffin 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
3
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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more PotassiumPotassium +38.9%
Contains less SodiumSodium -98.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +160%
Contains more IronIron +256%
Contains more CopperCopper +186.7%
Contains more ZincZinc +775%
Contains more PhosphorusPhosphorus +1230%
Contains more ManganeseManganese +792.5%
~equal in Magnesium ~21mg

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
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 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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +60800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +687%
Contains more Vitamin B2Vitamin B2 +470.4%
Contains more Vitamin B3Vitamin B3 +338.7%
Contains more Vitamin B5Vitamin B5 +133.5%
Contains more Vitamin B6Vitamin B6 +13.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~37µg

All nutrients comparison - raw data values

Nutrient Papaya English muffin DV% diff.
Vitamin C 60.9mg 0.1mg 68%
Sodium 8mg 464mg 20%
Phosphorus 10mg 133mg 18%
Protein 0.47g 7.7g 14%
Manganese 0.04mg 0.357mg 14%
Vitamin B1 0.023mg 0.181mg 13%
Carbs 10.82g 46g 12%
Calories 43kcal 235kcal 10%
Vitamin B2 0.027mg 0.154mg 10%
Copper 0.045mg 0.129mg 9%
Iron 0.25mg 0.89mg 8%
Vitamin B3 0.357mg 1.566mg 8%
Polyunsaturated fat 0.058g 0.888g 6%
Zinc 0.08mg 0.7mg 6%
Vitamin B5 0.191mg 0.446mg 5%
Fructose 3.73g 5%
Vitamin A 47µg 0µg 5%
Fiber 1.7g 2.7g 4%
Calcium 20mg 52mg 3%
Vitamin E 0.3mg 2%
Vitamin K 2.6µg 2%
Potassium 182mg 131mg 2%
Vitamin B12 0µg 0.04µg 2%
Fats 0.26g 1.8g 2%
Choline 6.1mg 1%
Monounsaturated fat 0.072g 0.302g 1%
Selenium 0.6µg 1%
Saturated fat 0.081g 0.259g 1%
Net carbs 9.12g 43.3g N/A
Magnesium 21mg 21mg 0%
Sugar 7.82g N/A
Vitamin B6 0.038mg 0.043mg 0%
Folate 37µg 37µg 0%
Tryptophan 0.008mg 0.092mg 0%
Threonine 0.011mg 0.242mg 0%
Isoleucine 0.008mg 0.315mg 0%
Leucine 0.016mg 0.553mg 0%
Lysine 0.025mg 0.241mg 0%
Methionine 0.002mg 0.139mg 0%
Phenylalanine 0.009mg 0.379mg 0%
Valine 0.01mg 0.353mg 0%
Histidine 0.005mg 0.17mg 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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more WaterWater +109.2%
Contains more ProteinProtein +1538.3%
Contains more FatsFats +592.3%
Contains more CarbsCarbs +325.1%
Contains more OtherOther +515.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
Papaya
1
38% 34% 27%
Saturated fat: Sat. Fat 0.081 g
Monounsaturated fat: Mono. Fat 0.072 g
Polyunsaturated fat: Poly. Fat 0.058 g
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -68.7%
Contains more Mono. FatMonounsaturated fat +319.4%
Contains more Poly. FatPolyunsaturated fat +1431%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.