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  6. Papaya vs. Brown rice

Papaya vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between Papaya and Brown rice

  • Papaya has more Vitamin C, and Folate, however, Brown rice is higher in Manganese, Vitamin B3, Phosphorus, Vitamin B1, Selenium, Copper, Vitamin B6, and Zinc.
  • Papaya covers your daily need of Vitamin C 68% more than Brown rice.
  • Papaya has 4 times more Folate than Brown rice. While Papaya has 37µg of Folate, Brown rice has only 9µg.

These are the specific foods used in this comparison Papayas, raw and Rice, brown, long-grain, cooked.

Infographic

Papaya vs Brown rice 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Papaya
Papaya
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 6% 16% 9.4% 15% 2.2% 4.3% 1% 5.2% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +111.6%
Contains more MagnesiumMagnesium +85.7%
Contains more IronIron +124%
Contains more CopperCopper +135.6%
Contains more ZincZinc +787.5%
Contains more PhosphorusPhosphorus +930%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +2335%
Contains more SeleniumSelenium +866.7%

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.
Papaya
Papaya
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 203% 57% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +76.5%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +311.1%
Contains more Vitamin B1Vitamin B1 +673.9%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B3Vitamin B3 +617.4%
Contains more Vitamin B5Vitamin B5 +99%
Contains more Vitamin B6Vitamin B6 +223.7%
Contains more CholineCholine +50.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
Papaya
1
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +25.3%
Contains more ProteinProtein +483%
Contains more FatsFats +273.1%
Contains more CarbsCarbs +136.4%
Contains more OtherOther +12.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
Papaya
1
38% 34% 27%
Saturated Fat: Sat. Fat 0.081 g
Monounsaturated Fat: Mono. Fat 0.072 g
Polyunsaturated fat: Poly. Fat 0.058 g
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -68.8%
Contains more Mono. FatMonounsaturated Fat +412.5%
Contains more Poly. FatPolyunsaturated fat +531%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Papaya
Papaya
2
52% 48%
Starch: 0 g
Sucrose: 0 g
Glucose: 4.09 g
Fructose: 3.73 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Papaya Brown rice
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Papaya Brown rice Opinion
Calories 43kcal 123kcal Brown rice
Protein 0.47g 2.74g Brown rice
Fats 0.26g 0.97g Brown rice
Vitamin C 60.9mg 0mg Papaya
Net carbs 9.12g 23.98g Brown rice
Carbs 10.82g 25.58g Brown rice
Magnesium 21mg 39mg Brown rice
Calcium 20mg 3mg Papaya
Potassium 182mg 86mg Papaya
Iron 0.25mg 0.56mg Brown rice
Sugar 7.82g 0.24g Brown rice
Fiber 1.7g 1.6g Papaya
Copper 0.045mg 0.106mg Brown rice
Zinc 0.08mg 0.71mg Brown rice
Starch 0g 24.79g Brown rice
Phosphorus 10mg 103mg Brown rice
Sodium 8mg 4mg Brown rice
Vitamin A 950IU 0IU Papaya
Vitamin A 47µg 0µg Papaya
Vitamin E 0.3mg 0.17mg Papaya
Manganese 0.04mg 0.974mg Brown rice
Selenium 0.6µg 5.8µg Brown rice
Vitamin B1 0.023mg 0.178mg Brown rice
Vitamin B2 0.027mg 0.069mg Brown rice
Vitamin B3 0.357mg 2.561mg Brown rice
Vitamin B5 0.191mg 0.38mg Brown rice
Vitamin B6 0.038mg 0.123mg Brown rice
Vitamin K 2.6µg 0.2µg Papaya
Folate 37µg 9µg Papaya
Choline 6.1mg 9.2mg Brown rice
Saturated Fat 0.081g 0.26g Papaya
Monounsaturated Fat 0.072g 0.369g Brown rice
Polyunsaturated fat 0.058g 0.366g Brown rice
Tryptophan 0.008mg 0.033mg Brown rice
Threonine 0.011mg 0.095mg Brown rice
Isoleucine 0.008mg 0.109mg Brown rice
Leucine 0.016mg 0.214mg Brown rice
Lysine 0.025mg 0.099mg Brown rice
Methionine 0.002mg 0.058mg Brown rice
Phenylalanine 0.009mg 0.133mg Brown rice
Valine 0.01mg 0.151mg Brown rice
Histidine 0.005mg 0.066mg Brown rice
Fructose 3.73g 0g Papaya
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
26%
Papaya
13%
Brown rice
Minerals Daily Need Coverage Score
8%
Papaya
32%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Papaya
Papaya is lower in Saturated Fat (difference - 0.179g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 28)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $1.8)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 7.58g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.