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Papaya vs Pomegranate - In-Depth Nutrition Comparison

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Important differences between Papaya and Pomegranate

  • Papaya has more Vitamin C, however Pomegranate has more Copper, Vitamin K, Fiber and Vitamin A.
  • Papaya's daily need coverage for Vitamin C is 56% more.
  • Papaya has 2 times more Magnesium than Pomegranate. Papaya has 21mg of Magnesium, while Pomegranate has 12mg.
  • Papaya is lower in Sugars.

The food varieties used in the comparison are Papayas, raw and Pomegranates, raw.

Infographic

Papaya vs Pomegranate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Papaya
2
:
Contains more Calcium +100%
Contains more Magnesium +75%
Contains more Iron +20%
Contains more Potassium +29.7%
Contains more Copper +251.1%
Contains more Zinc +337.5%
Contains more Phosphorus +260%
Contains less Sodium -62.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 17% 15% 15% 3% 5% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains more Calcium +100%
Contains more Magnesium +75%
Contains more Iron +20%
Contains more Potassium +29.7%
Contains more Copper +251.1%
Contains more Zinc +337.5%
Contains more Phosphorus +260%
Contains less Sodium -62.5%

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
3
:
Contains more Vitamin C +497.1%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +21.8%
Contains more Vitamin E +100%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B2 +96.3%
Contains more Vitamin B5 +97.4%
Contains more Vitamin B6 +97.4%
Contains more Vitamin K +530.8%
Equal in Folate - 38
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 203% 57% 6% 0% 6% 7% 7% 12% 9% 0% 7% 28%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Contains more Vitamin C +497.1%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +21.8%
Contains more Vitamin E +100%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B2 +96.3%
Contains more Vitamin B5 +97.4%
Contains more Vitamin B6 +97.4%
Contains more Vitamin K +530.8%
Equal in Folate - 38

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Papaya
16
Pomegranate
Mineral Summary Score
9
Papaya
15
Pomegranate

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 the food
Protein
3%
Papaya
10%
Pomegranate
Carbohydrates
11%
Papaya
19%
Pomegranate
Fats
1%
Papaya
5%
Pomegranate

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food contains less Sugars?
Papaya
Papaya contains less Sugars (difference - 5.85g)
Which food is lower in Saturated Fat?
Papaya
Papaya is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 59)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Papaya Pomegranate Opinion
Calories 43 83 Pomegranate
Protein 0.47 1.67 Pomegranate
Fats 0.26 1.17 Pomegranate
Vitamin C 60.9 10.2 Papaya
Carbs 10.82 18.7 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.25 0.3 Pomegranate
Calcium 20 10 Papaya
Potassium 182 236 Pomegranate
Magnesium 21 12 Papaya
Sugars 7.82 13.67 Papaya
Fiber 1.7 4 Pomegranate
Copper 0.045 0.158 Pomegranate
Zinc 0.08 0.35 Pomegranate
Starch 0 Papaya
Phosphorus 10 36 Pomegranate
Sodium 8 3 Pomegranate
Vitamin A 950 0 Papaya
Vitamin E 0.3 0.6 Pomegranate
Vitamin D 0 0
Vitamin B1 0.023 0.067 Pomegranate
Vitamin B2 0.027 0.053 Pomegranate
Vitamin B3 0.357 0.293 Papaya
Vitamin B5 0.191 0.377 Pomegranate
Vitamin B6 0.038 0.075 Pomegranate
Vitamin B12 0 0
Vitamin K 2.6 16.4 Pomegranate
Folate 37 38 Pomegranate
Trans Fat 0 0
Saturated Fat 0.081 0.12 Papaya
Monounsaturated Fat 0.072 0.093 Pomegranate
Polyunsaturated fat 0.058 0.079 Pomegranate
Tryptophan 0.008 Papaya
Threonine 0.011 Papaya
Isoleucine 0.008 Papaya
Leucine 0.016 Papaya
Lysine 0.025 Papaya
Methionine 0.002 Papaya
Phenylalanine 0.009 Papaya
Valine 0.01 Papaya
Histidine 0.005 Papaya
Fructose 3.73 Papaya

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 of 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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.