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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 RAE.
  • 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 Sugar.

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

Infographic

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

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 A +∞%
Contains more Vitamin C +497.1%
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 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 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin C +497.1%
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

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Papaya Pomegranate Opinion
Net carbs 9.12g 14.7g Pomegranate
Protein 0.47g 1.67g Pomegranate
Fats 0.26g 1.17g Pomegranate
Carbs 10.82g 18.7g Pomegranate
Calories 43kcal 83kcal Pomegranate
Starch 0g g Papaya
Fructose 3.73g g Papaya
Sugar 7.82g 13.67g Papaya
Fiber 1.7g 4g Pomegranate
Calcium 20mg 10mg Papaya
Iron 0.25mg 0.3mg Pomegranate
Magnesium 21mg 12mg Papaya
Phosphorus 10mg 36mg Pomegranate
Potassium 182mg 236mg Pomegranate
Sodium 8mg 3mg Pomegranate
Zinc 0.08mg 0.35mg Pomegranate
Copper 0.045mg 0.158mg Pomegranate
Vitamin A 950IU 0IU Papaya
Vitamin E 0.3mg 0.6mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 60.9mg 10.2mg Papaya
Vitamin B1 0.023mg 0.067mg Pomegranate
Vitamin B2 0.027mg 0.053mg Pomegranate
Vitamin B3 0.357mg 0.293mg Papaya
Vitamin B5 0.191mg 0.377mg Pomegranate
Vitamin B6 0.038mg 0.075mg Pomegranate
Folate 37µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 2.6µg 16.4µg Pomegranate
Tryptophan 0.008mg mg Papaya
Threonine 0.011mg mg Papaya
Isoleucine 0.008mg mg Papaya
Leucine 0.016mg mg Papaya
Lysine 0.025mg mg Papaya
Methionine 0.002mg mg Papaya
Phenylalanine 0.009mg mg Papaya
Valine 0.01mg mg Papaya
Histidine 0.005mg mg Papaya
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.081g 0.12g Papaya
Monounsaturated Fat 0.072g 0.093g Pomegranate
Polyunsaturated fat 0.058g 0.079g Pomegranate

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
3%
Papaya
10%
Pomegranate
Carbohydrates
11%
Papaya
19%
Pomegranate
Fats
1%
Papaya
5%
Pomegranate

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 is lower in Sugar?
Papaya
Papaya is lower in Sugar (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 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

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 to 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.