Papaya vs. Pumpkin — In-Depth Nutrition Comparison
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How are papaya and pumpkins different?
- Papaya is higher in vitamin C and folate; however, pumpkins are richer in vitamin A and copper.
- Daily need coverage for vitamin A for pumpkins is 96% higher.
- Papaya contains 13 times more vitamin C than pumpkins. While papaya contains 60.9mg of vitamin C, pumpkins contain only 4.7mg.
- Pumpkins have less sugar.
- Papaya has a lower glycemic index (38) than pumpkins (52).
Papayas, raw and Pumpkin, cooked, boiled, drained, without salt are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more CalciumCalcium | +33.3% |
| Contains more SeleniumSelenium | +200% |
| Contains more PotassiumPotassium | +26.4% |
| Contains more IronIron | +128% |
| Contains more CopperCopper | +102.2% |
| Contains more ZincZinc | +187.5% |
| Contains more PhosphorusPhosphorus | +200% |
| Contains less SodiumSodium | -87.5% |
| Contains more ManganeseManganese | +122.5% |
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.
| Contains more Vitamin CVitamin C | +1195.7% |
| Contains more Vitamin KVitamin K | +225% |
| Contains more FolateFolate | +311.1% |
| Contains more Vitamin AVitamin A | +512.8% |
| Contains more Vitamin EVitamin E | +166.7% |
| Contains more Vitamin B1Vitamin B1 | +34.8% |
| Contains more Vitamin B2Vitamin B2 | +188.9% |
| Contains more Vitamin B3Vitamin B3 | +15.7% |
| Contains more Vitamin B6Vitamin B6 | +15.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +271.4% |
| Contains more CarbsCarbs | +120.8% |
| Contains more ProteinProtein | +53.2% |
| Contains more OtherOther | +59% |
~equal in
Water
~93.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +700% |
| Contains more Poly. FatPolyunsaturated fat | +1350% |
| Contains less Sat. FatSaturated fat | -54.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 60.9mg | 4.7mg | 62% |
| Vitamin A | 47µg | 288µg | 27% |
| Folate | 37µg | 9µg | 7% |
| Fructose | 3.73g | 5% | |
| Copper | 0.045mg | 0.091mg | 5% |
| Vitamin B2 | 0.027mg | 0.078mg | 4% |
| Iron | 0.25mg | 0.57mg | 4% |
| Magnesium | 21mg | 9mg | 3% |
| Phosphorus | 10mg | 30mg | 3% |
| Vitamin E | 0.3mg | 0.8mg | 3% |
| Vitamin K | 2.6µg | 0.8µg | 2% |
| Carbs | 10.82g | 4.9g | 2% |
| Fiber | 1.7g | 1.1g | 2% |
| Manganese | 0.04mg | 0.089mg | 2% |
| Protein | 0.47g | 0.72g | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Calories | 43kcal | 20kcal | 1% |
| Vitamin B1 | 0.023mg | 0.031mg | 1% |
| Potassium | 182mg | 230mg | 1% |
| Calcium | 20mg | 15mg | 1% |
| Zinc | 0.08mg | 0.23mg | 1% |
| Fats | 0.26g | 0.07g | 0% |
| Net carbs | 9.12g | 3.8g | N/A |
| Sugar | 7.82g | 2.08g | N/A |
| Sodium | 8mg | 1mg | 0% |
| Vitamin B3 | 0.357mg | 0.413mg | 0% |
| Vitamin B5 | 0.191mg | 0.201mg | 0% |
| Vitamin B6 | 0.038mg | 0.044mg | 0% |
| Choline | 6.1mg | 6.2mg | 0% |
| Saturated fat | 0.081g | 0.037g | 0% |
| Monounsaturated fat | 0.072g | 0.009g | 0% |
| Polyunsaturated fat | 0.058g | 0.004g | 0% |
| Tryptophan | 0.008mg | 0.009mg | 0% |
| Threonine | 0.011mg | 0.021mg | 0% |
| Isoleucine | 0.008mg | 0.023mg | 0% |
| Leucine | 0.016mg | 0.034mg | 0% |
| Lysine | 0.025mg | 0.039mg | 0% |
| Methionine | 0.002mg | 0.008mg | 0% |
| Phenylalanine | 0.009mg | 0.023mg | 0% |
| Valine | 0.01mg | 0.025mg | 0% |
| Histidine | 0.005mg | 0.011mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
15%
Minerals Daily Need Coverage Score
8%
11%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 5.74g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Pumpkin is lower in Saturated fat (difference - 0.044g)
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food is lower in glycemic index?
Papaya is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.2)
Which food is richer in minerals?
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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.