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Papaya vs. Grapefruit — In-Depth Nutrition Comparison

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How are Papaya and Grapefruit different?

  • Papaya is higher than Grapefruit in Vitamin C, and Folate.
  • Papaya covers your daily need of Vitamin C 33% more than Grapefruit.
  • Papaya contains 3 times more Folate than Grapefruit. Papaya contains 37µg of Folate, while Grapefruit contains 13µg.

Papayas, raw and Grapefruit, raw, pink and red, all areas types were used in this article.

Infographic

Papaya vs Grapefruit 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 Iron +212.5%
Contains more Magnesium +133.3%
Contains more Potassium +34.8%
Contains more Zinc +14.3%
Contains more Copper +40.6%
Contains more Manganese +81.8%
Contains more Selenium +500%
Contains more Phosphorus +80%
Contains less Sodium -100%
Equal in Calcium - 22
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 7% 3% 7% 8% 12% 0% 2% 11% 3% 1%
Contains more Iron +212.5%
Contains more Magnesium +133.3%
Contains more Potassium +34.8%
Contains more Zinc +14.3%
Contains more Copper +40.6%
Contains more Manganese +81.8%
Contains more Selenium +500%
Contains more Phosphorus +80%
Contains less Sodium -100%
Equal in Calcium - 22

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
:
Contains more Vitamin E +130.8%
Contains more Vitamin C +95.2%
Contains more Vitamin B3 +75%
Contains more Folate +184.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +87%
Contains more Vitamin B2 +14.8%
Contains more Vitamin B5 +37.2%
Contains more Vitamin B6 +39.5%
Contains more Choline +26.2%
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 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 5% 0%
Contains more Vitamin E +130.8%
Contains more Vitamin C +95.2%
Contains more Vitamin B3 +75%
Contains more Folate +184.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +87%
Contains more Vitamin B2 +14.8%
Contains more Vitamin B5 +37.2%
Contains more Vitamin B6 +39.5%
Contains more Choline +26.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +85.7%
Contains more Protein +63.8%
Equal in Carbs - 10.66
Equal in Water - 88.06
Equal in Other - 0.37
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more Fats +85.7%
Contains more Protein +63.8%
Equal in Carbs - 10.66
Equal in Water - 88.06
Equal in Other - 0.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +260%
Contains more Polyunsaturated fat +61.1%
Contains less Saturated Fat -74.1%
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
27% 26% 47%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.036 g
Contains more Monounsaturated Fat +260%
Contains more Polyunsaturated fat +61.1%
Contains less Saturated Fat -74.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +154%
Contains more Fructose +110.7%
Contains more Sucrose +∞%
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
51% 23% 26%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +154%
Contains more Fructose +110.7%
Contains more Sucrose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Grapefruit Opinion
Net carbs 9.12g 9.06g Papaya
Protein 0.47g 0.77g Grapefruit
Fats 0.26g 0.14g Papaya
Carbs 10.82g 10.66g Papaya
Calories 43kcal 42kcal Papaya
Fructose 3.73g 1.77g Papaya
Sugar 7.82g 6.89g Grapefruit
Fiber 1.7g 1.6g Papaya
Calcium 20mg 22mg Grapefruit
Iron 0.25mg 0.08mg Papaya
Magnesium 21mg 9mg Papaya
Phosphorus 10mg 18mg Grapefruit
Potassium 182mg 135mg Papaya
Sodium 8mg 0mg Grapefruit
Zinc 0.08mg 0.07mg Papaya
Copper 0.045mg 0.032mg Papaya
Manganese 0.04mg 0.022mg Papaya
Selenium 0.6µg 0.1µg Papaya
Vitamin A 950IU 1150IU Grapefruit
Vitamin A RAE 47µg 58µg Grapefruit
Vitamin E 0.3mg 0.13mg Papaya
Vitamin C 60.9mg 31.2mg Papaya
Vitamin B1 0.023mg 0.043mg Grapefruit
Vitamin B2 0.027mg 0.031mg Grapefruit
Vitamin B3 0.357mg 0.204mg Papaya
Vitamin B5 0.191mg 0.262mg Grapefruit
Vitamin B6 0.038mg 0.053mg Grapefruit
Folate 37µg 13µg Papaya
Choline 6.1mg 7.7mg Grapefruit
Vitamin K 2.6µg 0µg Papaya
Tryptophan 0.008mg 0.008mg
Threonine 0.011mg 0.013mg Grapefruit
Isoleucine 0.008mg 0.008mg
Leucine 0.016mg 0.015mg Papaya
Lysine 0.025mg 0.019mg Papaya
Methionine 0.002mg 0.007mg Grapefruit
Phenylalanine 0.009mg 0.013mg Grapefruit
Valine 0.01mg 0.015mg Grapefruit
Histidine 0.005mg 0.008mg Grapefruit
Saturated Fat 0.081g 0.021g Grapefruit
Monounsaturated Fat 0.072g 0.02g Papaya
Polyunsaturated fat 0.058g 0.036g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Grapefruit
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
18%
Grapefruit
Minerals Daily Need Coverage Score
8%
Papaya
5%
Grapefruit

Comparison summary

Which food is richer in minerals?
Papaya
Papaya is relatively richer in minerals
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.1)
Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.06g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 13)
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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.