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Papaya vs Mulberry - In-Depth Nutrition Comparison

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What are the main differences between Papaya and Mulberry?

  • Papaya is richer in Vitamin C, Folate, and Vitamin A RAE, yet Mulberry is richer in Iron, and Vitamin B2.
  • Papaya's daily need coverage for Vitamin C is 27% higher.
  • Papaya has 47 times more Vitamin A RAE than Mulberry. Papaya has 47µg of Vitamin A RAE, while Mulberry has 1µg.

We used Papayas, raw and Mulberries, raw types in this comparison.

Infographic

Papaya vs Mulberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +16.7%
Contains less Sodium -20%
Contains more Calcium +95%
Contains more Iron +640%
Contains more Phosphorus +280%
Contains more Zinc +50%
Contains more Copper +33.3%
Equal in Potassium - 194
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Contains more Magnesium +16.7%
Contains less Sodium -20%
Contains more Calcium +95%
Contains more Iron +640%
Contains more Phosphorus +280%
Contains more Zinc +50%
Contains more Copper +33.3%
Equal in Potassium - 194

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Papaya
4
:
Contains more Vitamin A +3700%
Contains more Vitamin C +67.3%
Contains more Folate +516.7%
Contains more Vitamin E +190%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B2 +274.1%
Contains more Vitamin B3 +73.7%
Contains more Vitamin B6 +31.6%
Contains more Vitamin K +200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin A +3700%
Contains more Vitamin C +67.3%
Contains more Folate +516.7%
Contains more Vitamin E +190%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B2 +274.1%
Contains more Vitamin B3 +73.7%
Contains more Vitamin B6 +31.6%
Contains more Vitamin K +200%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Papaya Mulberry
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Papaya Mulberry Opinion
Net carbs 9.12g 8.1g Papaya
Protein 0.47g 1.44g Mulberry
Fats 0.26g 0.39g Mulberry
Carbs 10.82g 9.8g Papaya
Calories 43kcal 43kcal
Starch 0g g Papaya
Fructose 3.73g g Papaya
Sugar 7.82g 8.1g Papaya
Fiber 1.7g 1.7g
Calcium 20mg 39mg Mulberry
Iron 0.25mg 1.85mg Mulberry
Magnesium 21mg 18mg Papaya
Phosphorus 10mg 38mg Mulberry
Potassium 182mg 194mg Mulberry
Sodium 8mg 10mg Papaya
Zinc 0.08mg 0.12mg Mulberry
Copper 0.045mg 0.06mg Mulberry
Vitamin A 950IU 25IU Papaya
Vitamin E 0.3mg 0.87mg Mulberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 60.9mg 36.4mg Papaya
Vitamin B1 0.023mg 0.029mg Mulberry
Vitamin B2 0.027mg 0.101mg Mulberry
Vitamin B3 0.357mg 0.62mg Mulberry
Vitamin B5 0.191mg mg Papaya
Vitamin B6 0.038mg 0.05mg Mulberry
Folate 37µg 6µg Papaya
Vitamin B12 0µg 0µg
Vitamin K 2.6µg 7.8µg Mulberry
Tryptophan 0.008mg mg Papaya
Threonine 0.011mg mg Papaya
Isoleucine 0.008mg mg Papaya
Leucine 0.016mg mg Papaya
Lysine 0.025mg mg Papaya
Methionine 0.002mg mg Papaya
Phenylalanine 0.009mg mg Papaya
Valine 0.01mg mg Papaya
Histidine 0.005mg mg Papaya
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.081g 0.027g Mulberry
Monounsaturated Fat 0.072g 0.041g Papaya
Polyunsaturated fat 0.058g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Papaya
18
Mulberry
Mineral Summary Score
9
Papaya
19
Mulberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
3%
Papaya
9%
Mulberry
Carbohydrates
11%
Papaya
10%
Mulberry
Fats
1%
Papaya
2%
Mulberry

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 2mg)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.054g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Mulberry
Mulberry 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/nutrients
  2. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.