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Papaya vs. Sapodilla — In-Depth Nutrition Comparison

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How are Papaya and Sapodilla different?

  • Papaya is higher in Vitamin C, and Folate, however, Sapodilla is richer in Fiber, and Iron.
  • Daily need coverage for Vitamin C from Papaya is 51% higher.
  • Papaya contains 3 times more Folate than Sapodilla. While Papaya contains 37µg of Folate, Sapodilla contains only 14µg.

Papayas, raw and Sapodilla, raw are the varieties used in this article.

Infographic

Papaya vs Sapodilla 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.
Papaya
3
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 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
Contains more MagnesiumMagnesium +75%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%
Contains more IronIron +220%
Contains more CopperCopper +91.1%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +20%
~equal in Calcium ~21mg
~equal in Potassium ~193mg
~equal in Selenium ~0.6µg

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
9
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 49% 3.6% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +314.3%
Contains more Vitamin AVitamin A +1483.3%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +78.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +164.3%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +31.9%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.037mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
2
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
Contains more WaterWater +12.9%
Contains more FatsFats +323.1%
Contains more CarbsCarbs +84.5%
Contains more OtherOther +28.2%
~equal in Protein ~0.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
2
38% 34% 27%
Saturated Fat: Sat. Fat 0.081 g
Monounsaturated Fat: Mono. Fat 0.072 g
Polyunsaturated fat: Poly. Fat 0.058 g
27% 72%
Saturated Fat: Sat. Fat 0.194 g
Monounsaturated Fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated Fat -58.2%
Contains more Poly. FatPolyunsaturated fat +427.3%
Contains more Mono. FatMonounsaturated Fat +623.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Sapodilla Opinion
Calories 43kcal 83kcal Sapodilla
Protein 0.47g 0.44g Papaya
Fats 0.26g 1.1g Sapodilla
Vitamin C 60.9mg 14.7mg Papaya
Net carbs 9.12g 14.66g Sapodilla
Carbs 10.82g 19.96g Sapodilla
Magnesium 21mg 12mg Papaya
Calcium 20mg 21mg Sapodilla
Potassium 182mg 193mg Sapodilla
Iron 0.25mg 0.8mg Sapodilla
Sugar 7.82g Sapodilla
Fiber 1.7g 5.3g Sapodilla
Copper 0.045mg 0.086mg Sapodilla
Zinc 0.08mg 0.1mg Sapodilla
Phosphorus 10mg 12mg Sapodilla
Sodium 8mg 12mg Papaya
Vitamin A 950IU 60IU Papaya
Vitamin A RAE 47µg 3µg Papaya
Vitamin E 0.3mg Papaya
Manganese 0.04mg Papaya
Selenium 0.6µg 0.6µg
Vitamin B1 0.023mg 0mg Papaya
Vitamin B2 0.027mg 0.02mg Papaya
Vitamin B3 0.357mg 0.2mg Papaya
Vitamin B5 0.191mg 0.252mg Sapodilla
Vitamin B6 0.038mg 0.037mg Papaya
Vitamin K 2.6µg Papaya
Folate 37µg 14µg Papaya
Choline 6.1mg Papaya
Saturated Fat 0.081g 0.194g Papaya
Monounsaturated Fat 0.072g 0.521g Sapodilla
Polyunsaturated fat 0.058g 0.011g Papaya
Tryptophan 0.008mg 0.005mg Papaya
Threonine 0.011mg 0.012mg Sapodilla
Isoleucine 0.008mg 0.015mg Sapodilla
Leucine 0.016mg 0.024mg Sapodilla
Lysine 0.025mg 0.039mg Sapodilla
Methionine 0.002mg 0.003mg Sapodilla
Phenylalanine 0.009mg 0.013mg Sapodilla
Valine 0.01mg 0.016mg Sapodilla
Histidine 0.005mg 0.016mg Sapodilla
Fructose 3.73g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Sapodilla
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
7%
Sapodilla
Minerals Daily Need Coverage Score
8%
Papaya
10%
Sapodilla

Comparison summary

Which food is lower in Sugar?
Sapodilla
Sapodilla is lower in Sugar (difference - 7.82g)
Which food is lower in glycemic index?
Sapodilla
Sapodilla is lower in glycemic index (difference - 1)
Which food is cheaper?
Sapodilla
Sapodilla is cheaper (difference - $0.2)
Which food is richer in minerals?
Sapodilla
Sapodilla is relatively richer in minerals
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Papaya
Papaya is lower in Saturated Fat (difference - 0.113g)
Which food is richer in vitamins?
Papaya
Papaya is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.