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Papaya vs Raspberry - In-Depth Nutrition Comparison

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How are Papaya and Raspberry different?

  • Papaya is richer in Vitamin C, while Raspberry is higher in Manganese, Fiber, and Iron.
  • Papaya covers your daily need of Vitamin C 39% more than Raspberry.
  • Papaya contains 2 times more Sugar than Raspberry. Papaya contains 7.82g of Sugar, while Raspberry contains 4.42g.

Papayas, raw and Raspberries, raw types were used in this article.

Infographic

Papaya vs Raspberry 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 Potassium +20.5%
Contains more Calcium +25%
Contains more Iron +176%
Contains more Phosphorus +190%
Contains less Sodium -87.5%
Contains more Zinc +425%
Contains more Copper +100%
Equal in Magnesium - 22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Contains more Potassium +20.5%
Contains more Calcium +25%
Contains more Iron +176%
Contains more Phosphorus +190%
Contains less Sodium -87.5%
Contains more Zinc +425%
Contains more Copper +100%
Equal in Magnesium - 22

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 +2778.8%
Contains more Vitamin C +132.4%
Contains more Folate +76.2%
Contains more Vitamin E +190%
Contains more Vitamin B1 +39.1%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +67.5%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +44.7%
Contains more Vitamin K +200%
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 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Contains more Vitamin A +2778.8%
Contains more Vitamin C +132.4%
Contains more Folate +76.2%
Contains more Vitamin E +190%
Contains more Vitamin B1 +39.1%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +67.5%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +44.7%
Contains more Vitamin K +200%

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 Raspberry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Papaya Raspberry Opinion
Net carbs 9.12g 5.44g Papaya
Protein 0.47g 1.2g Raspberry
Fats 0.26g 0.65g Raspberry
Carbs 10.82g 11.94g Raspberry
Calories 43kcal 52kcal Raspberry
Starch 0g 0g
Fructose 3.73g 2.35g Papaya
Sugar 7.82g 4.42g Raspberry
Fiber 1.7g 6.5g Raspberry
Calcium 20mg 25mg Raspberry
Iron 0.25mg 0.69mg Raspberry
Magnesium 21mg 22mg Raspberry
Phosphorus 10mg 29mg Raspberry
Potassium 182mg 151mg Papaya
Sodium 8mg 1mg Raspberry
Zinc 0.08mg 0.42mg Raspberry
Copper 0.045mg 0.09mg Raspberry
Vitamin A 950IU 33IU Papaya
Vitamin E 0.3mg 0.87mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 60.9mg 26.2mg Papaya
Vitamin B1 0.023mg 0.032mg Raspberry
Vitamin B2 0.027mg 0.038mg Raspberry
Vitamin B3 0.357mg 0.598mg Raspberry
Vitamin B5 0.191mg 0.329mg Raspberry
Vitamin B6 0.038mg 0.055mg Raspberry
Folate 37µg 21µg Papaya
Vitamin B12 0µg 0µg
Vitamin K 2.6µg 7.8µg Raspberry
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 0.019g Raspberry
Monounsaturated Fat 0.072g 0.064g Papaya
Polyunsaturated fat 0.058g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Raspberry
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
17
Raspberry
Mineral Summary Score
9
Papaya
15
Raspberry

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
7%
Raspberry
Carbohydrates
11%
Papaya
12%
Raspberry
Fats
1%
Papaya
3%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 3.4g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.