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Papaya vs. Graham cracker — In-Depth Nutrition Comparison

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How are papaya and graham cracker different?

  • Papaya is higher in vitamin C and vitamin A; however, graham cracker is richer in iron, manganese, vitamin B3, phosphorus, vitamin B2, vitamin B1, and copper.
  • Daily need coverage for vitamin C for papaya is 68% higher.
  • Papaya contains 475 times more vitamin A than graham cracker. While papaya contains 950IU of vitamin A, graham cracker contains only 2IU.
  • Papaya has less sodium.
  • Papaya has a lower glycemic index (38) than graham cracker (74).

Papayas, raw and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used in this article.

Infographic

Papaya vs Graham cracker 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
1
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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains less SodiumSodium -98.3%
Contains more MagnesiumMagnesium +90.5%
Contains more CalciumCalcium +285%
Contains more IronIron +1412%
Contains more CopperCopper +277.8%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +1750%
Contains more ManganeseManganese +2447.5%
Contains more SeleniumSelenium +950%
~equal in Potassium ~170mg

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
2
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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +403.3%
Contains more Vitamin B1Vitamin B1 +1052.2%
Contains more Vitamin B2Vitamin B2 +1074.1%
Contains more Vitamin B3Vitamin B3 +1143.4%
Contains more Vitamin B5Vitamin B5 +119.9%
Contains more Vitamin B6Vitamin B6 +310.5%
Contains more Vitamin KVitamin K +450%
Contains more FolateFolate +145.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~5.9mg

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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2497.6%
Contains more ProteinProtein +1323.4%
Contains more FatsFats +3976.9%
Contains more CarbsCarbs +617.7%
Contains more OtherOther +325.6%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +3384.7%
Contains more Poly. FatPolyunsaturated fat +9189.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Papaya
2
52% 48%
Starch: 0 g
Sucrose: 0 g
Glucose: 4.09 g
Fructose: 3.73 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +293.3%
Contains more FructoseFructose +276.8%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Graham cracker DV% diff.
Vitamin C 60.9mg 0mg 68%
Iron 0.25mg 3.78mg 44%
Manganese 0.04mg 1.019mg 43%
Polyunsaturated fat 0.058g 5.388g 36%
Vitamin B3 0.357mg 4.439mg 26%
Phosphorus 10mg 185mg 25%
Vitamin B2 0.027mg 0.317mg 22%
Carbs 10.82g 77.66g 22%
Vitamin B1 0.023mg 0.265mg 20%
Sodium 8mg 459mg 20%
Starch 0g 46.56g 19%
Calories 43kcal 430kcal 19%
Fats 0.26g 10.6g 16%
Folate 37µg 91µg 14%
Copper 0.045mg 0.17mg 14%
Protein 0.47g 6.69g 12%
Selenium 0.6µg 6.3µg 10%
Vitamin K 2.6µg 14.3µg 10%
Vitamin B6 0.038mg 0.156mg 9%
Zinc 0.08mg 0.96mg 8%
Vitamin E 0.3mg 1.51mg 8%
Fiber 1.7g 3.4g 7%
Saturated fat 0.081g 1.633g 7%
Calcium 20mg 77mg 6%
Monounsaturated fat 0.072g 2.509g 6%
Vitamin B5 0.191mg 0.42mg 5%
Vitamin A 47µg 0µg 5%
Magnesium 21mg 40mg 5%
Fructose 3.73g 0.99g 3%
Net carbs 9.12g 74.26g N/A
Potassium 182mg 170mg 0%
Sugar 7.82g 24.85g N/A
Trans fat 0g 0.055g N/A
Choline 6.1mg 5.9mg 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%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Graham cracker
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
32%
Graham cracker
Minerals Daily Need Coverage Score
8%
Papaya
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 17.03g)
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 451mg)
Which food is lower in Saturated fat?
Papaya
Papaya is lower in Saturated fat (difference - 1.552g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 36)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.2)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.