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Papaya vs. Prunes — In-Depth Nutrition Comparison

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What are the differences between papaya and prunes?

  • Papaya is higher in vitamin C, yet prunes are higher in vitamin K, copper, fiber, potassium, vitamin B6, vitamin B2, manganese, vitamin B3, and iron.
  • Papaya's daily need coverage for vitamin C is 67% more.

We used Papayas, raw and Plums, dried (prunes), uncooked types in this article.

Infographic

Papaya vs Prunes 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%
Prunes
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +95.2%
Contains more CalciumCalcium +115%
Contains more PotassiumPotassium +302.2%
Contains more IronIron +272%
Contains more CopperCopper +524.4%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +590%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +647.5%

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
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 203% 16% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Prunes
8
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +10050%
Contains more Vitamin AVitamin A +20.5%
Contains more FolateFolate +825%
Contains more Vitamin EVitamin E +43.3%
Contains more Vitamin B1Vitamin B1 +121.7%
Contains more Vitamin B2Vitamin B2 +588.9%
Contains more Vitamin B3Vitamin B3 +427.2%
Contains more Vitamin B5Vitamin B5 +120.9%
Contains more Vitamin B6Vitamin B6 +439.5%
Contains more Vitamin KVitamin K +2188.5%
Contains more CholineCholine +65.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papaya Prunes DV% diff.
Vitamin C 60.9mg 0.6mg 67%
Vitamin K 2.6µg 59.5µg 47%
Copper 0.045mg 0.281mg 26%
Fiber 1.7g 7.1g 22%
Carbs 10.82g 63.88g 18%
Potassium 182mg 732mg 16%
Vitamin B6 0.038mg 0.205mg 13%
Vitamin B2 0.027mg 0.186mg 12%
Fructose 3.73g 12.45g 11%
Manganese 0.04mg 0.299mg 11%
Vitamin B3 0.357mg 1.882mg 10%
Calories 43kcal 240kcal 10%
Iron 0.25mg 0.93mg 9%
Folate 37µg 4µg 8%
Phosphorus 10mg 69mg 8%
Vitamin B5 0.191mg 0.422mg 5%
Magnesium 21mg 41mg 5%
Protein 0.47g 2.18g 3%
Zinc 0.08mg 0.44mg 3%
Calcium 20mg 43mg 2%
Vitamin B1 0.023mg 0.051mg 2%
Starch 0g 5.11g 2%
Selenium 0.6µg 0.3µg 1%
Choline 6.1mg 10.1mg 1%
Vitamin A 47µg 39µg 1%
Vitamin E 0.3mg 0.43mg 1%
Fats 0.26g 0.38g 0%
Net carbs 9.12g 56.78g N/A
Sugar 7.82g 38.13g N/A
Sodium 8mg 2mg 0%
Saturated fat 0.081g 0.088g 0%
Monounsaturated fat 0.072g 0.053g 0%
Polyunsaturated fat 0.058g 0.062g 0%
Tryptophan 0.008mg 0.025mg 0%
Threonine 0.011mg 0.049mg 0%
Isoleucine 0.008mg 0.041mg 0%
Leucine 0.016mg 0.066mg 0%
Lysine 0.025mg 0.05mg 0%
Methionine 0.002mg 0.016mg 0%
Phenylalanine 0.009mg 0.052mg 0%
Valine 0.01mg 0.056mg 0%
Histidine 0.005mg 0.027mg 0%

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
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more WaterWater +184.8%
Contains more ProteinProtein +363.8%
Contains more FatsFats +46.2%
Contains more CarbsCarbs +490.4%
Contains more OtherOther +576.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +35.8%
~equal in Saturated fat ~0.088g
~equal in Polyunsaturated fat ~0.062g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Papaya
0
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
Prunes
5
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +522.5%
Contains more FructoseFructose +233.8%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.