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  6. Papaya vs. Fruit salad

Papaya vs. Fruit salad — In-Depth Nutrition Comparison

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How are papaya and fruit salad different?

  • Papaya has more vitamin C, folate, and vitamin A than fruit salad.
  • Daily need coverage for vitamin C for papaya is 64% higher.
  • Papaya contains 12 times more folate than fruit salad. While papaya contains 37µg of folate, fruit salad contains only 3µg.
  • Papaya has a lower glycemic index (38) than fruit salad (54).

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
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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
Papaya
4
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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +81.8%
Contains more PotassiumPotassium +56.9%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +11.1%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +40%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +277.5%
~equal in Iron ~0.25mg

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
10
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +1745.5%
Contains more Vitamin AVitamin A +56.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +109.1%
Contains more Vitamin B2Vitamin B2 +92.9%
Contains more Vitamin B5Vitamin B5 +260.4%
Contains more Vitamin B6Vitamin B6 +40.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1133.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.356mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papaya Fruit salad DV% diff.
Vitamin C 60.9mg 3.3mg 64%
Folate 37µg 3µg 9%
Fructose 3.73g 5%
Manganese 0.04mg 0.151mg 5%
Magnesium 21mg 8mg 3%
Vitamin B5 0.191mg 0.053mg 3%
Fiber 1.7g 1g 3%
Vitamin A 47µg 30µg 2%
Vitamin K 2.6µg 2%
Potassium 182mg 116mg 2%
Vitamin E 0.3mg 2%
Choline 6.1mg 1%
Vitamin B6 0.038mg 0.027mg 1%
Vitamin B2 0.027mg 0.014mg 1%
Selenium 0.6µg 1%
Vitamin B1 0.023mg 0.011mg 1%
Zinc 0.08mg 0.14mg 1%
Copper 0.045mg 0.05mg 1%
Phosphorus 10mg 14mg 1%
Calcium 20mg 11mg 1%
Carbs 10.82g 13.05g 1%
Calories 43kcal 50kcal 0%
Protein 0.47g 0.51g 0%
Fats 0.26g 0.03g 0%
Net carbs 9.12g 12.05g N/A
Iron 0.25mg 0.25mg 0%
Sugar 7.82g N/A
Sodium 8mg 5mg 0%
Vitamin B3 0.357mg 0.356mg 0%
Saturated fat 0.081g 0.004g 0%
Monounsaturated fat 0.072g 0.005g 0%
Polyunsaturated fat 0.058g 0.011g 0%
Tryptophan 0.008mg 0%
Threonine 0.011mg 0%
Isoleucine 0.008mg 0%
Leucine 0.016mg 0%
Lysine 0.025mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.009mg 0%
Valine 0.01mg 0%
Histidine 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
Papaya
3
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 FatsFats +766.7%
Contains more OtherOther +50%
Contains more CarbsCarbs +20.6%
~equal in Protein ~0.51g
~equal in Water ~86.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +1340%
Contains more Poly. FatPolyunsaturated fat +427.3%
Contains less Sat. FatSaturated fat -95.1%

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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. 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.