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Papaya vs. Flax seeds — In-Depth Nutrition Comparison

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What are the main differences between papaya and flax seeds?

  • Papaya is richer in vitamin C, yet flax seeds are richer in vitamin B1, copper, manganese, fiber, phosphorus, magnesium, iron, selenium, and zinc.
  • Flax seeds' daily need coverage for vitamin B1 is 135% higher.
  • Papaya has 102 times more vitamin C than flax seeds. Papaya has 60.9mg of vitamin C, while flax seeds have 0.6mg.

We used Papayas, raw and Seeds, flaxseed types in this comparison.

Infographic

Papaya vs Flax seeds 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
1
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -73.3%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +1175%
Contains more PotassiumPotassium +346.7%
Contains more IronIron +2192%
Contains more CopperCopper +2611.1%
Contains more ZincZinc +5325%
Contains more PhosphorusPhosphorus +6320%
Contains more ManganeseManganese +6105%
Contains more SeleniumSelenium +4133.3%

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
2
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +10050%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +7047.8%
Contains more Vitamin B2Vitamin B2 +496.3%
Contains more Vitamin B3Vitamin B3 +762.7%
Contains more Vitamin B5Vitamin B5 +415.7%
Contains more Vitamin B6Vitamin B6 +1144.7%
Contains more Vitamin KVitamin K +65.4%
Contains more FolateFolate +135.1%
Contains more CholineCholine +1190.2%
~equal in Vitamin E ~0.31mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
1
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1165.2%
Contains more ProteinProtein +3791.5%
Contains more FatsFats +16115.4%
Contains more CarbsCarbs +166.9%
Contains more OtherOther +851.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +10354.2%
Contains more Poly. FatPolyunsaturated fat +49434.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +922.5%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +∞%
~equal in Starch ~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 Flax seeds
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Papaya Flax seeds DV% diff.
Polyunsaturated fat 0.058g 28.73g 191%
Vitamin B1 0.023mg 1.644mg 135%
Copper 0.045mg 1.22mg 131%
Manganese 0.04mg 2.482mg 106%
Fiber 1.7g 27.3g 102%
Phosphorus 10mg 642mg 90%
Magnesium 21mg 392mg 88%
Iron 0.25mg 5.73mg 69%
Vitamin C 60.9mg 0.6mg 67%
Fats 0.26g 42.16g 64%
Selenium 0.6µg 25.4µg 45%
Zinc 0.08mg 4.34mg 39%
Protein 0.47g 18.29g 36%
Vitamin B6 0.038mg 0.473mg 33%
Calories 43kcal 534kcal 25%
Calcium 20mg 255mg 24%
Potassium 182mg 813mg 19%
Monounsaturated fat 0.072g 7.527g 19%
Vitamin B3 0.357mg 3.08mg 17%
Vitamin B5 0.191mg 0.985mg 16%
Saturated fat 0.081g 3.663g 16%
Choline 6.1mg 78.7mg 13%
Folate 37µg 87µg 13%
Vitamin B2 0.027mg 0.161mg 10%
Carbs 10.82g 28.88g 6%
Fructose 3.73g 0g 5%
Vitamin A 47µg 0µg 5%
Sodium 8mg 30mg 1%
Vitamin K 2.6µg 4.3µg 1%
Net carbs 9.12g 1.58g N/A
Sugar 7.82g 1.55g N/A
Vitamin E 0.3mg 0.31mg 0%
Tryptophan 0.008mg 0.297mg 0%
Threonine 0.011mg 0.766mg 0%
Isoleucine 0.008mg 0.896mg 0%
Leucine 0.016mg 1.235mg 0%
Lysine 0.025mg 0.862mg 0%
Methionine 0.002mg 0.37mg 0%
Phenylalanine 0.009mg 0.957mg 0%
Valine 0.01mg 1.072mg 0%
Histidine 0.005mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
8%
Papaya
191%
Flax seeds

Comparison summary

Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Papaya
Papaya is lower in Saturated fat (difference - 3.582g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 38)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $2.8)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 6.27g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.