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Papaya vs. Soursop — In-Depth Nutrition Comparison

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Differences between Papaya and Soursop

  • Papaya has more Vitamin C, Folate, and Vitamin A RAE, while Soursop has more Fiber.
  • Papaya's daily need coverage for Vitamin C is 45% higher.
  • The amount of Sugar in Papaya is lower.

The food types used in this comparison are Papayas, raw and Soursop, raw.

Infographic

Papaya vs Soursop 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
3
:
Contains more Calcium +42.9%
Contains less Sodium -42.9%
Contains more Iron +140%
Contains more Phosphorus +170%
Contains more Potassium +52.7%
Contains more Zinc +25%
Contains more Copper +91.1%
Equal in Magnesium - 21
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 15% 12% 25% 2% 3% 29% 0% 4%
Contains more Calcium +42.9%
Contains less Sodium -42.9%
Contains more Iron +140%
Contains more Phosphorus +170%
Contains more Potassium +52.7%
Contains more Zinc +25%
Contains more Copper +91.1%
Equal in Magnesium - 21
Equal in Selenium - 0.6

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
5
:
Contains more Vitamin A +47400%
Contains more Vitamin E +275%
Contains more Vitamin C +195.6%
Contains more Folate +164.3%
Contains more Vitamin K +550%
Contains more Vitamin B1 +204.3%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +152.1%
Contains more Vitamin B5 +32.5%
Contains more Vitamin B6 +55.3%
Contains more Choline +24.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 4% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 2% 0% 69% 18% 12% 17% 16% 14% 11% 0% 5% 1%
Contains more Vitamin A +47400%
Contains more Vitamin E +275%
Contains more Vitamin C +195.6%
Contains more Folate +164.3%
Contains more Vitamin K +550%
Contains more Vitamin B1 +204.3%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +152.1%
Contains more Vitamin B5 +32.5%
Contains more Vitamin B6 +55.3%
Contains more Choline +24.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
1
:
Contains more Protein +112.8%
Contains more Fats +15.4%
Contains more Carbs +55.6%
Contains more Other +79.5%
Equal in Water - 81.16
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Contains more Protein +112.8%
Contains more Fats +15.4%
Contains more Carbs +55.6%
Contains more Other +79.5%
Equal in Water - 81.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
0
:
Contains less Saturated Fat -37%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +19%
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
24% 43% 33%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.09 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -37%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +19%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Soursop Opinion
Net carbs 9.12g 13.54g Soursop
Protein 0.47g 1g Soursop
Fats 0.26g 0.3g Soursop
Carbs 10.82g 16.84g Soursop
Calories 43kcal 66kcal Soursop
Fructose 3.73g Papaya
Sugar 7.82g 13.54g Papaya
Fiber 1.7g 3.3g Soursop
Calcium 20mg 14mg Papaya
Iron 0.25mg 0.6mg Soursop
Magnesium 21mg 21mg
Phosphorus 10mg 27mg Soursop
Potassium 182mg 278mg Soursop
Sodium 8mg 14mg Papaya
Zinc 0.08mg 0.1mg Soursop
Copper 0.045mg 0.086mg Soursop
Manganese 0.04mg Papaya
Selenium 0.6µg 0.6µg
Vitamin A 950IU 2IU Papaya
Vitamin A RAE 47µg 0µg Papaya
Vitamin E 0.3mg 0.08mg Papaya
Vitamin C 60.9mg 20.6mg Papaya
Vitamin B1 0.023mg 0.07mg Soursop
Vitamin B2 0.027mg 0.05mg Soursop
Vitamin B3 0.357mg 0.9mg Soursop
Vitamin B5 0.191mg 0.253mg Soursop
Vitamin B6 0.038mg 0.059mg Soursop
Folate 37µg 14µg Papaya
Choline 6.1mg 7.6mg Soursop
Vitamin K 2.6µg 0.4µg Papaya
Tryptophan 0.008mg 0.011mg Soursop
Threonine 0.011mg Papaya
Isoleucine 0.008mg Papaya
Leucine 0.016mg Papaya
Lysine 0.025mg 0.06mg Soursop
Methionine 0.002mg 0.007mg Soursop
Phenylalanine 0.009mg Papaya
Valine 0.01mg Papaya
Histidine 0.005mg Papaya
Saturated Fat 0.081g 0.051g Soursop
Monounsaturated Fat 0.072g 0.09g Soursop
Polyunsaturated fat 0.058g 0.069g Soursop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Soursop
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Soursop
Minerals Daily Need Coverage Score
8%
Papaya
11%
Soursop

Comparison summary

Which food is lower in Saturated Fat?
Soursop
Soursop is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 6)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $0.2)
Which food is richer in minerals?
Soursop
Soursop is relatively richer in minerals
Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 5.72g)
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 6mg)
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. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/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.