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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
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
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

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
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
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%

Comparison summary table

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

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya English muffin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Papaya
14%
English muffin
Minerals Daily Need Coverage Score
8%
Papaya
30%
English muffin

Comparison summary

Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 456mg)
Which food is lower in Saturated fat?
Papaya
Papaya is lower in Saturated fat (difference - 0.178g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 39)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 7.82g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $0.2)
Which food is richer in minerals?
English muffin
English muffin is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.