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  6. Papaya vs. Sauerkraut

Papaya vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between papaya and sauerkraut

  • Papaya is higher in vitamin C and vitamin A, yet sauerkraut is higher in iron, vitamin K, vitamin B6, and copper.
  • Papaya covers your daily vitamin C needs 51% more than sauerkraut.
  • Papaya contains 53 times more vitamin A than sauerkraut. While papaya contains 950IU of vitamin A, sauerkraut contains only 18IU.
  • The amount of sugar in sauerkraut is lower.

Food varieties used in this article are Papayas, raw and Sauerkraut, canned, solids and liquids.

Infographic

Papaya vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +61.5%
Contains less SodiumSodium -98.8%
Contains more CalciumCalcium +50%
Contains more IronIron +488%
Contains more CopperCopper +113.3%
Contains more ZincZinc +137.5%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +277.5%
~equal in Potassium ~170mg
~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
Papaya
7
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% 16% 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% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin CVitamin C +314.3%
Contains more Vitamin AVitamin A +4600%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B3Vitamin B3 +149.7%
Contains more Vitamin B5Vitamin B5 +105.4%
Contains more FolateFolate +54.2%
Contains more Vitamin B6Vitamin B6 +242.1%
Contains more Vitamin KVitamin K +400%
Contains more CholineCholine +70.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.021mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
Papaya
2
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more FatsFats +85.7%
Contains more CarbsCarbs +152.8%
Contains more ProteinProtein +93.6%
Contains more OtherOther +451.3%
~equal in Water ~92.52g

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +453.8%
Contains less Sat. FatSaturated fat -58%
Contains more Poly. FatPolyunsaturated fat +15.5%

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
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +2821.4%
Contains more FructoseFructose +9225%
~equal in Starch ~0g
~equal in Sucrose ~0g
~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 Sauerkraut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Papaya Sauerkraut DV% diff.
Vitamin C 60.9mg 14.7mg 51%
Sodium 8mg 661mg 28%
Iron 0.25mg 1.47mg 15%
Vitamin K 2.6µg 13µg 9%
Vitamin B6 0.038mg 0.13mg 7%
Copper 0.045mg 0.096mg 6%
Fiber 1.7g 2.9g 5%
Fructose 3.73g 0.04g 5%
Vitamin A 47µg 1µg 5%
Manganese 0.04mg 0.151mg 5%
Folate 37µg 24µg 3%
Magnesium 21mg 13mg 2%
Vitamin B5 0.191mg 0.093mg 2%
Carbs 10.82g 4.28g 2%
Vitamin B3 0.357mg 0.143mg 1%
Protein 0.47g 0.91g 1%
Choline 6.1mg 10.4mg 1%
Calories 43kcal 19kcal 1%
Vitamin E 0.3mg 0.14mg 1%
Phosphorus 10mg 20mg 1%
Zinc 0.08mg 0.19mg 1%
Calcium 20mg 30mg 1%
Fats 0.26g 0.14g 0%
Net carbs 9.12g 1.38g N/A
Potassium 182mg 170mg 0%
Sugar 7.82g 1.78g N/A
Selenium 0.6µg 0.6µg 0%
Vitamin B1 0.023mg 0.021mg 0%
Vitamin B2 0.027mg 0.022mg 0%
Saturated fat 0.081g 0.034g 0%
Monounsaturated fat 0.072g 0.013g 0%
Polyunsaturated fat 0.058g 0.067g 0%
Tryptophan 0.008mg 0.008mg 0%
Threonine 0.011mg 0.025mg 0%
Isoleucine 0.008mg 0.021mg 0%
Leucine 0.016mg 0.029mg 0%
Lysine 0.025mg 0.031mg 0%
Methionine 0.002mg 0.009mg 0%
Phenylalanine 0.009mg 0.023mg 0%
Valine 0.01mg 0.03mg 0%
Histidine 0.005mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Sauerkraut
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
23%
Papaya
12%
Sauerkraut
Minerals Daily Need Coverage Score
8%
Papaya
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 6.04g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.047g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 653mg)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.8)
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.