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  6. Papaya vs. Orange

Papaya vs. Orange — In-Depth Nutrition Comparison

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What are the main differences between papaya and oranges?

  • Papaya is richer in vitamin A and vitamin C, yet oranges are richer in vitamin B1.
  • Papaya's daily need coverage for vitamin A is 15% higher.
  • Papaya has 2 times more magnesium than oranges. Papaya has 21mg of magnesium, while oranges have 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
Papaya
5
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%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +110%
Contains more IronIron +150%
Contains more ZincZinc +14.3%
Contains more ManganeseManganese +60%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +100%
Contains more PhosphorusPhosphorus +40%
Contains less SodiumSodium -100%
~equal in Potassium ~181mg
~equal in Copper ~0.045mg

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
Papaya
6
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%
Orange
Orange
5
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin CVitamin C +14.5%
Contains more Vitamin AVitamin A +327.3%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B3Vitamin B3 +26.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +23.3%
Contains more Vitamin B1Vitamin B1 +278.3%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B5Vitamin B5 +30.9%
Contains more Vitamin B6Vitamin B6 +57.9%
Contains more CholineCholine +37.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papaya Orange DV% diff.
Vitamin C 60.9mg 53.2mg 9%
Fructose 3.73g 5%
Vitamin B1 0.023mg 0.087mg 5%
Vitamin A 47µg 11µg 4%
Fiber 1.7g 2.4g 3%
Magnesium 21mg 10mg 3%
Folate 37µg 30µg 2%
Calcium 20mg 40mg 2%
Vitamin K 2.6µg 0µg 2%
Iron 0.25mg 0.1mg 2%
Vitamin B6 0.038mg 0.06mg 2%
Manganese 0.04mg 0.025mg 1%
Vitamin B5 0.191mg 0.25mg 1%
Vitamin B2 0.027mg 0.04mg 1%
Phosphorus 10mg 14mg 1%
Protein 0.47g 0.94g 1%
Vitamin E 0.3mg 0.18mg 1%
Calories 43kcal 47kcal 0%
Fats 0.26g 0.12g 0%
Net carbs 9.12g 9.35g N/A
Carbs 10.82g 11.75g 0%
Potassium 182mg 181mg 0%
Sugar 7.82g 9.35g N/A
Copper 0.045mg 0.045mg 0%
Zinc 0.08mg 0.07mg 0%
Sodium 8mg 0mg 0%
Selenium 0.6µg 0.5µg 0%
Vitamin B3 0.357mg 0.282mg 0%
Saturated fat 0.081g 0.015g 0%
Choline 6.1mg 8.4mg 0%
Monounsaturated fat 0.072g 0.023g 0%
Polyunsaturated fat 0.058g 0.025g 0%
Tryptophan 0.008mg 0.009mg 0%
Threonine 0.011mg 0.015mg 0%
Isoleucine 0.008mg 0.025mg 0%
Leucine 0.016mg 0.023mg 0%
Lysine 0.025mg 0.047mg 0%
Methionine 0.002mg 0.02mg 0%
Phenylalanine 0.009mg 0.031mg 0%
Valine 0.01mg 0.04mg 0%
Histidine 0.005mg 0.018mg 0%

Macronutrient Comparison

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

Fat Type Comparison

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

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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.