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Papaya vs. Orange — In-Depth Nutrition Comparison

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What are the main differences between Papaya and Orange?

  • Papaya is richer in Vitamin C, yet Orange is richer in Vitamin B1.
  • Papaya has 2 times more Magnesium than Orange. Papaya has 21mg of Magnesium, while Orange has 10mg.

We used Papayas, raw and Oranges, raw, all commercial varieties types in this comparison.

Infographic

Papaya vs Orange 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.
Papaya
6
:
3
Orange
Contains more Iron +150%
Contains more Magnesium +110%
Contains more Zinc +14.3%
Contains more Manganese +60%
Contains more Selenium +20%
Contains more Calcium +100%
Contains more Phosphorus +40%
Contains less Sodium -100%
Equal in Potassium - 181
Equal in Copper - 0.045
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 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +150%
Contains more Magnesium +110%
Contains more Zinc +14.3%
Contains more Manganese +60%
Contains more Selenium +20%
Contains more Calcium +100%
Contains more Phosphorus +40%
Contains less Sodium -100%
Equal in Potassium - 181
Equal in Copper - 0.045

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
6
:
4
Orange
Contains more Vitamin A +322.2%
Contains more Vitamin E +66.7%
Contains more Vitamin C +14.5%
Contains more Vitamin B3 +26.6%
Contains more Folate +23.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +278.3%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B5 +30.9%
Contains more Vitamin B6 +57.9%
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 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin A +322.2%
Contains more Vitamin E +66.7%
Contains more Vitamin C +14.5%
Contains more Vitamin B3 +26.6%
Contains more Folate +23.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +278.3%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B5 +30.9%
Contains more Vitamin B6 +57.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
2
:
3
Orange
Contains more Fats +116.7%
Contains more Protein +100%
Contains more Other +12.8%
Equal in Carbs - 11.75
Equal in Water - 86.75
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Fats +116.7%
Contains more Protein +100%
Contains more Other +12.8%
Equal in Carbs - 11.75
Equal in Water - 86.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
2
:
1
Orange
Contains more Monounsaturated Fat +213%
Contains more Polyunsaturated fat +132%
Contains less Saturated Fat -81.5%
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +213%
Contains more Polyunsaturated fat +132%
Contains less Saturated Fat -81.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Orange Opinion
Net carbs 9.12g 9.35g Orange
Protein 0.47g 0.94g Orange
Fats 0.26g 0.12g Papaya
Carbs 10.82g 11.75g Orange
Calories 43kcal 47kcal Orange
Fructose 3.73g Papaya
Sugar 7.82g 9.35g Papaya
Fiber 1.7g 2.4g Orange
Calcium 20mg 40mg Orange
Iron 0.25mg 0.1mg Papaya
Magnesium 21mg 10mg Papaya
Phosphorus 10mg 14mg Orange
Potassium 182mg 181mg Papaya
Sodium 8mg 0mg Orange
Zinc 0.08mg 0.07mg Papaya
Copper 0.045mg 0.045mg
Manganese 0.04mg 0.025mg Papaya
Selenium 0.6µg 0.5µg Papaya
Vitamin A 950IU 225IU Papaya
Vitamin A RAE 47µg 11µg Papaya
Vitamin E 0.3mg 0.18mg Papaya
Vitamin C 60.9mg 53.2mg Papaya
Vitamin B1 0.023mg 0.087mg Orange
Vitamin B2 0.027mg 0.04mg Orange
Vitamin B3 0.357mg 0.282mg Papaya
Vitamin B5 0.191mg 0.25mg Orange
Vitamin B6 0.038mg 0.06mg Orange
Folate 37µg 30µg Papaya
Vitamin K 2.6µg 0µg Papaya
Tryptophan 0.008mg 0.009mg Orange
Threonine 0.011mg 0.015mg Orange
Isoleucine 0.008mg 0.025mg Orange
Leucine 0.016mg 0.023mg Orange
Lysine 0.025mg 0.047mg Orange
Methionine 0.002mg 0.02mg Orange
Phenylalanine 0.009mg 0.031mg Orange
Valine 0.01mg 0.04mg Orange
Histidine 0.005mg 0.018mg Orange
Saturated Fat 0.081g 0.015g Orange
Monounsaturated Fat 0.072g 0.023g Papaya
Polyunsaturated fat 0.058g 0.025g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Orange
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
28%
Papaya
24%
Orange
Minerals Daily Need Coverage Score
8%
Papaya
7%
Orange

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 1.53g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 7)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.2)
Which food is richer in minerals?
Papaya
Papaya is relatively richer in minerals
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.066g)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.