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Papaya vs. Fruit salad — In-Depth Nutrition Comparison

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How are Papaya and Fruit salad different?

  • Papaya has more Vitamin C, and Folate than Fruit salad.
  • Daily need coverage for Vitamin C from Papaya is 64% higher.
  • Papaya contains 12 times more Folate than Fruit salad. While Papaya contains 37µg of Folate, Fruit salad contains only 3µg.

Papayas, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids are the varieties used in this article.

Infographic

Papaya vs Fruit salad 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.
Contains more Calcium +81.8%
Contains more Magnesium +162.5%
Contains more Potassium +56.9%
Contains more Phosphorus +40%
Contains less Sodium -37.5%
Contains more Zinc +75%
Contains more Copper +11.1%
Contains more Manganese +277.5%
Equal in Iron - 0.25
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 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +81.8%
Contains more Magnesium +162.5%
Contains more Potassium +56.9%
Contains more Phosphorus +40%
Contains less Sodium -37.5%
Contains more Zinc +75%
Contains more Copper +11.1%
Contains more Manganese +277.5%
Equal in Iron - 0.25

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
11
:
Contains more Vitamin A +58.3%
Contains more Vitamin C +1745.5%
Contains more Vitamin B1 +109.1%
Contains more Vitamin B2 +92.9%
Contains more Vitamin B5 +260.4%
Contains more Vitamin B6 +40.7%
Contains more Folate +1133.3%
Equal in Vitamin B3 - 0.356
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 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0% 0%
Contains more Vitamin A +58.3%
Contains more Vitamin C +1745.5%
Contains more Vitamin B1 +109.1%
Contains more Vitamin B2 +92.9%
Contains more Vitamin B5 +260.4%
Contains more Vitamin B6 +40.7%
Contains more Folate +1133.3%
Equal in Vitamin B3 - 0.356

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +766.7%
Contains more Other +50%
Contains more Carbs +20.6%
Equal in Protein - 0.51
Equal in Water - 86.15
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Fats +766.7%
Contains more Other +50%
Contains more Carbs +20.6%
Equal in Protein - 0.51
Equal in Water - 86.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1340%
Contains more Polyunsaturated fat +427.3%
Contains less Saturated Fat -95.1%
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +1340%
Contains more Polyunsaturated fat +427.3%
Contains less Saturated Fat -95.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Fruit salad Opinion
Net carbs 9.12g 12.05g Fruit salad
Protein 0.47g 0.51g Fruit salad
Fats 0.26g 0.03g Papaya
Carbs 10.82g 13.05g Fruit salad
Calories 43kcal 50kcal Fruit salad
Fructose 3.73g Papaya
Sugar 7.82g Fruit salad
Fiber 1.7g 1g Papaya
Calcium 20mg 11mg Papaya
Iron 0.25mg 0.25mg
Magnesium 21mg 8mg Papaya
Phosphorus 10mg 14mg Fruit salad
Potassium 182mg 116mg Papaya
Sodium 8mg 5mg Fruit salad
Zinc 0.08mg 0.14mg Fruit salad
Copper 0.045mg 0.05mg Fruit salad
Manganese 0.04mg 0.151mg Fruit salad
Selenium 0.6µg Papaya
Vitamin A 950IU 600IU Papaya
Vitamin A RAE 47µg 30µg Papaya
Vitamin E 0.3mg Papaya
Vitamin C 60.9mg 3.3mg Papaya
Vitamin B1 0.023mg 0.011mg Papaya
Vitamin B2 0.027mg 0.014mg Papaya
Vitamin B3 0.357mg 0.356mg Papaya
Vitamin B5 0.191mg 0.053mg Papaya
Vitamin B6 0.038mg 0.027mg Papaya
Folate 37µg 3µg Papaya
Choline 6.1mg Papaya
Vitamin K 2.6µg Papaya
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 0.004g Fruit salad
Monounsaturated Fat 0.072g 0.005g Papaya
Polyunsaturated fat 0.058g 0.011g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Fruit salad
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
5%
Fruit salad
Minerals Daily Need Coverage Score
8%
Papaya
8%
Fruit salad

Comparison summary

Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Papaya
Papaya is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 7.82g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.