Papaya vs. Pumpkin — In-Depth Nutrition Comparison
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How are Papaya and Pumpkin different?
- Papaya is richer in Vitamin C, and Folate, while Pumpkin is higher in Vitamin A RAE, Copper, Iron, Vitamin B2, and Vitamin E .
- Papaya covers your daily need of Vitamin C 58% more than Pumpkin.
- Papaya contains 3 times more Fiber than Pumpkin. Papaya contains 1.7g of Fiber, while Pumpkin contains 0.5g.
Papayas, raw and Pumpkin, raw types were 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
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Magnesium
+75%
Contains
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Selenium
+100%
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Iron
+220%
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Phosphorus
+340%
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Potassium
+86.8%
Contains
less
Sodium
-87.5%
Contains
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Zinc
+300%
Contains
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Copper
+182.2%
Contains
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Manganese
+212.5%
Equal in Calcium - 21
Contains
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Magnesium
+75%
Contains
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Selenium
+100%
Contains
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Iron
+220%
Contains
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Phosphorus
+340%
Contains
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Potassium
+86.8%
Contains
less
Sodium
-87.5%
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Zinc
+300%
Contains
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Copper
+182.2%
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Manganese
+212.5%
Equal in Calcium - 21
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
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Vitamin C
+576.7%
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Folate
+131.3%
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Vitamin K
+136.4%
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Vitamin A
+796.1%
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Vitamin E
+253.3%
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Vitamin B1
+117.4%
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Vitamin B2
+307.4%
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Vitamin B3
+68.1%
Contains
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Vitamin B5
+56%
Contains
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Vitamin B6
+60.5%
Contains
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Vitamin C
+576.7%
Contains
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Folate
+131.3%
Contains
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Vitamin K
+136.4%
Contains
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Vitamin A
+796.1%
Contains
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Vitamin E
+253.3%
Contains
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Vitamin B1
+117.4%
Contains
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Vitamin B2
+307.4%
Contains
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Vitamin B3
+68.1%
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Vitamin B5
+56%
Contains
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Vitamin B6
+60.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+160%
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Carbs
+66.5%
Contains
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Protein
+112.8%
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Other
+105.1%
Equal in Water - 91.6
Contains
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Fats
+160%
Contains
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Carbs
+66.5%
Contains
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Protein
+112.8%
Contains
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Other
+105.1%
Equal in Water - 91.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+453.8%
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Polyunsaturated fat
+1060%
Contains
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Saturated Fat
-35.8%
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Monounsaturated Fat
+453.8%
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Polyunsaturated fat
+1060%
Contains
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Saturated Fat
-35.8%
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 minerals |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 9.12g | 6g |
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| Protein | 0.47g | 1g |
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| Fats | 0.26g | 0.1g |
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| Carbs | 10.82g | 6.5g |
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| Calories | 43kcal | 26kcal |
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| Fructose | 3.73g |
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| Sugar | 7.82g | 2.76g |
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| Fiber | 1.7g | 0.5g |
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| Calcium | 20mg | 21mg |
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| Iron | 0.25mg | 0.8mg |
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| Magnesium | 21mg | 12mg |
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| Phosphorus | 10mg | 44mg |
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| Potassium | 182mg | 340mg |
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| Sodium | 8mg | 1mg |
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| Zinc | 0.08mg | 0.32mg |
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| Copper | 0.045mg | 0.127mg |
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| Manganese | 0.04mg | 0.125mg |
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| Selenium | 0.6µg | 0.3µg |
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| Vitamin A | 950IU | 8513IU |
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| Vitamin A RAE | 47µg | 426µg |
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| Vitamin E | 0.3mg | 1.06mg |
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| Vitamin C | 60.9mg | 9mg |
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| Vitamin B1 | 0.023mg | 0.05mg |
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| Vitamin B2 | 0.027mg | 0.11mg |
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| Vitamin B3 | 0.357mg | 0.6mg |
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| Vitamin B5 | 0.191mg | 0.298mg |
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| Vitamin B6 | 0.038mg | 0.061mg |
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| Folate | 37µg | 16µg |
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| Vitamin K | 2.6µg | 1.1µg |
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| Tryptophan | 0.008mg | 0.012mg |
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| Threonine | 0.011mg | 0.029mg |
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| Isoleucine | 0.008mg | 0.031mg |
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| Leucine | 0.016mg | 0.046mg |
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| Lysine | 0.025mg | 0.054mg |
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| Methionine | 0.002mg | 0.011mg |
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| Phenylalanine | 0.009mg | 0.032mg |
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| Valine | 0.01mg | 0.035mg |
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| Histidine | 0.005mg | 0.016mg |
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| Saturated Fat | 0.081g | 0.052g |
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| Monounsaturated Fat | 0.072g | 0.013g |
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| Polyunsaturated fat | 0.058g | 0.005g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
28%
55%
Minerals Daily Need Coverage Score
8%
16%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 5.06g)
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 - 0.029g)
Which food is richer in minerals?
Pumpkin is relatively richer in minerals
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?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)