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Papaya vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between papaya and spelt?

  • Papaya is richer in vitamin C, yet spelt is richer in manganese, phosphorus, iron, copper, vitamin B3, fiber, zinc, vitamin B1, and magnesium.
  • Spelt's daily need coverage for manganese is 128% higher.
  • Papaya has a lower glycemic index than spelt.

We used Papayas, raw and Spelt, uncooked types in this comparison.

Infographic

Papaya vs Spelt 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
0
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%
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more MagnesiumMagnesium +547.6%
Contains more CalciumCalcium +35%
Contains more PotassiumPotassium +113.2%
Contains more IronIron +1676%
Contains more CopperCopper +1035.6%
Contains more ZincZinc +4000%
Contains more PhosphorusPhosphorus +3910%
Contains more ManganeseManganese +7357.5%
Contains more SeleniumSelenium +1850%
~equal in Sodium ~8mg

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
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 203% 16% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Spelt
8
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +163.3%
Contains more Vitamin B1Vitamin B1 +1482.6%
Contains more Vitamin B2Vitamin B2 +318.5%
Contains more Vitamin B3Vitamin B3 +1816.8%
Contains more Vitamin B5Vitamin B5 +459.2%
Contains more Vitamin B6Vitamin B6 +505.3%
Contains more Vitamin KVitamin K +38.5%
Contains more FolateFolate +21.6%
~equal in Vitamin D ~µg
~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
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +699.1%
Contains more ProteinProtein +3000%
Contains more FatsFats +834.6%
Contains more CarbsCarbs +548.7%
Contains more OtherOther +359%

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
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +518.1%
Contains more Poly. FatPolyunsaturated fat +2069%

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
Spelt
3
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more GlucoseGlucose +386.9%
Contains more FructoseFructose +1454.2%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Spelt
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Papaya Spelt DV% diff.
Manganese 0.04mg 2.983mg 128%
Vitamin C 60.9mg 0mg 68%
Phosphorus 10mg 401mg 56%
Iron 0.25mg 4.44mg 52%
Copper 0.045mg 0.511mg 52%
Vitamin B3 0.357mg 6.843mg 41%
Fiber 1.7g 10.7g 36%
Zinc 0.08mg 3.28mg 29%
Vitamin B1 0.023mg 0.364mg 28%
Protein 0.47g 14.57g 28%
Magnesium 21mg 136mg 27%
Starch 0g 53.92g 22%
Carbs 10.82g 70.19g 20%
Selenium 0.6µg 11.7µg 20%
Vitamin B5 0.191mg 1.068mg 18%
Vitamin B6 0.038mg 0.23mg 15%
Calories 43kcal 338kcal 15%
Polyunsaturated fat 0.058g 1.258g 8%
Vitamin B2 0.027mg 0.113mg 7%
Potassium 182mg 388mg 6%
Vitamin A 47µg 0µg 5%
Fructose 3.73g 0.24g 4%
Vitamin E 0.3mg 0.79mg 3%
Fats 0.26g 2.43g 3%
Folate 37µg 45µg 2%
Saturated fat 0.081g 0.406g 1%
Choline 6.1mg 1%
Monounsaturated fat 0.072g 0.445g 1%
Vitamin K 2.6µg 3.6µg 1%
Calcium 20mg 27mg 1%
Net carbs 9.12g 59.49g N/A
Sugar 7.82g 6.82g N/A
Sodium 8mg 8mg 0%
Tryptophan 0.008mg 0.132mg 0%
Threonine 0.011mg 0.443mg 0%
Isoleucine 0.008mg 0.552mg 0%
Leucine 0.016mg 1.07mg 0%
Lysine 0.025mg 0.409mg 0%
Methionine 0.002mg 0.258mg 0%
Phenylalanine 0.009mg 0.737mg 0%
Valine 0.01mg 0.681mg 0%
Histidine 0.005mg 0.36mg 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

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

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
32%
Spelt
Minerals Daily Need Coverage Score
8%
Papaya
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 1g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.2)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Saturated fat?
Papaya
Papaya is lower in Saturated fat (difference - 0.325g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (8 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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.