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Papaya vs. Nance fruit — In-Depth Nutrition Comparison

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A recap on differences between Papaya and Nance fruit

  • Papaya is higher in Folate, yet Nance fruit is higher in Vitamin C, Fiber, Manganese, Vitamin K, and Vitamin E.
  • Nance fruit covers your daily Vitamin C needs 35% more than Papaya.
  • Papaya contains 5 times more Folate than Nance fruit. While Papaya contains 37µg of Folate, Nance fruit contains only 8µg.

Food varieties used in this article are Papayas, raw and Nance, frozen, unsweetened.

Infographic

Papaya vs Nance fruit 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 14% 14% 22% 14% 14% 2.5% 4.3% 0.39% 32% 2.2%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +130%
Contains more PotassiumPotassium +34.1%
Contains more IronIron +52%
Contains more ZincZinc +12.5%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +520%
~equal in Magnesium ~20mg
~equal in Copper ~0.041mg
~equal in Phosphorus ~10mg

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
7
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% 57% 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 308% 4.4% 25% 0% 3.8% 4.2% 5.4% 11% 4.8% 0% 30% 6% 0%
Contains more Vitamin AVitamin A +1183.8%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more Vitamin B6Vitamin B6 +81%
Contains more FolateFolate +362.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +51.9%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin KVitamin K +357.7%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.18mg
~equal in Vitamin B12 ~µg

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
17% 81%
Protein: 0.66 g
Fats: 1.16 g
Carbs: 16.97 g
Water: 80.64 g
Other: 0.57 g
Contains more ProteinProtein +40.4%
Contains more FatsFats +346.2%
Contains more CarbsCarbs +56.8%
Contains more OtherOther +46.2%
~equal in Water ~80.64g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Papaya
1
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
43% 57%
Starch: 0 g
Sucrose: 0 g
Glucose: 3.58 g
Fructose: 4.73 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +14.2%
Contains more FructoseFructose +26.8%
~equal in Starch ~0g
~equal in Sucrose ~0g
~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 Nance fruit
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Papaya Nance fruit Opinion
Calories 43kcal 73kcal Nance fruit
Protein 0.47g 0.66g Nance fruit
Fats 0.26g 1.16g Nance fruit
Vitamin C 60.9mg 92.5mg Nance fruit
Net carbs 9.12g 9.47g Nance fruit
Carbs 10.82g 16.97g Nance fruit
Magnesium 21mg 20mg Papaya
Calcium 20mg 46mg Nance fruit
Potassium 182mg 244mg Nance fruit
Iron 0.25mg 0.38mg Nance fruit
Sugar 7.82g 8.31g Papaya
Fiber 1.7g 7.5g Nance fruit
Copper 0.045mg 0.041mg Papaya
Zinc 0.08mg 0.09mg Nance fruit
Phosphorus 10mg 10mg
Sodium 8mg 3mg Nance fruit
Vitamin A 950IU 74IU Papaya
Vitamin A 47µg 4µg Papaya
Vitamin E 0.3mg 1.25mg Nance fruit
Manganese 0.04mg 0.248mg Nance fruit
Selenium 0.6µg 0.4µg Papaya
Vitamin B1 0.023mg 0.015mg Papaya
Vitamin B2 0.027mg 0.018mg Papaya
Vitamin B3 0.357mg 0.29mg Papaya
Vitamin B5 0.191mg 0.18mg Papaya
Vitamin B6 0.038mg 0.021mg Papaya
Vitamin K 2.6µg 11.9µg Nance fruit
Folate 37µg 8µg Papaya
Choline 6.1mg Papaya
Saturated Fat 0.081g Nance fruit
Monounsaturated Fat 0.072g Papaya
Polyunsaturated fat 0.058g 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
Fructose 3.73g 4.73g Nance fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Nance fruit
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
26%
Papaya
31%
Nance fruit
Minerals Daily Need Coverage Score
8%
Papaya
12%
Nance fruit

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 0.49g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Papaya
Papaya is relatively richer in vitamins
Which food is lower in Cholesterol?
Nance fruit
Nance fruit is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Nance fruit
Nance fruit contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Nance fruit
Nance fruit is lower in Saturated Fat (difference - 0.081g)
Which food is cheaper?
Nance fruit
Nance fruit is cheaper (difference - $0.2)
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. Nance fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167789/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.