Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Papaya vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

Important differences between papaya and sunflower seeds

  • Papaya has more vitamin C; however, sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, and iron.
  • Sunflower seeds' daily need coverage for vitamin E is 232% more.
  • Papaya has 44 times more vitamin C than sunflower seeds. Papaya has 60.9mg of vitamin C, while sunflower seeds have 1.4mg.
  • Papaya has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Papayas, raw and Seeds, sunflower seed kernels, dried.

Infographic

Papaya vs Sunflower seeds 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
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -11.1%
Contains more MagnesiumMagnesium +1447.6%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +254.4%
Contains more IronIron +2000%
Contains more CopperCopper +3900%
Contains more ZincZinc +6150%
Contains more PhosphorusPhosphorus +6500%
Contains more ManganeseManganese +4775%
Contains more SeleniumSelenium +8733.3%

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
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%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +4250%
Contains more Vitamin AVitamin A +1466.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +11623.3%
Contains more Vitamin B1Vitamin B1 +6334.8%
Contains more Vitamin B2Vitamin B2 +1214.8%
Contains more Vitamin B3Vitamin B3 +2234.7%
Contains more Vitamin B5Vitamin B5 +491.6%
Contains more Vitamin B6Vitamin B6 +3439.5%
Contains more FolateFolate +513.5%
Contains more CholineCholine +803.3%
~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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1761.7%
Contains more ProteinProtein +4321.3%
Contains more FatsFats +19692.3%
Contains more CarbsCarbs +84.8%
Contains more OtherOther +676.9%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +25633.3%
Contains more Poly. FatPolyunsaturated fat +39791.4%

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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
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 Sunflower seeds
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Papaya Sunflower seeds DV% diff.
Vitamin E 0.3mg 35.17mg 232%
Copper 0.045mg 1.8mg 195%
Polyunsaturated fat 0.058g 23.137g 154%
Vitamin B1 0.023mg 1.48mg 121%
Vitamin B6 0.038mg 1.345mg 101%
Selenium 0.6µg 53µg 95%
Phosphorus 10mg 660mg 93%
Manganese 0.04mg 1.95mg 83%
Fats 0.26g 51.46g 79%
Magnesium 21mg 325mg 72%
Vitamin C 60.9mg 1.4mg 66%
Iron 0.25mg 5.25mg 63%
Vitamin B3 0.357mg 8.335mg 50%
Folate 37µg 227µg 48%
Monounsaturated fat 0.072g 18.528g 46%
Zinc 0.08mg 5mg 45%
Protein 0.47g 20.78g 41%
Fiber 1.7g 8.6g 28%
Calories 43kcal 584kcal 27%
Vitamin B2 0.027mg 0.355mg 25%
Saturated fat 0.081g 4.455g 20%
Vitamin B5 0.191mg 1.13mg 19%
Potassium 182mg 645mg 14%
Choline 6.1mg 55.1mg 9%
Calcium 20mg 78mg 6%
Vitamin A 47µg 3µg 5%
Fructose 3.73g 5%
Carbs 10.82g 20g 3%
Vitamin K 2.6µg 0µg 2%
Net carbs 9.12g 11.4g N/A
Sugar 7.82g 2.62g N/A
Sodium 8mg 9mg 0%
Tryptophan 0.008mg 0.348mg 0%
Threonine 0.011mg 0.928mg 0%
Isoleucine 0.008mg 1.139mg 0%
Leucine 0.016mg 1.659mg 0%
Lysine 0.025mg 0.937mg 0%
Methionine 0.002mg 0.494mg 0%
Phenylalanine 0.009mg 1.169mg 0%
Valine 0.01mg 1.315mg 0%
Histidine 0.005mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

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

People also compare

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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
8%
Papaya
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Papaya
Papaya is lower in Saturated fat (difference - 4.374g)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $1.4)
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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.