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Papaya vs. Tomato sauce — In-Depth Nutrition Comparison

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Summary of differences between papaya and tomato sauce

  • Papaya has more vitamin C, vitamin A, and folate; however, tomato sauce is higher in iron, copper, and vitamin E.
  • Papaya covers your daily need for vitamin C, 60% more than tomato sauce.
  • Papaya has 4 times more folate than tomato sauce. While papaya has 37µg of folate, tomato sauce has only 9µg.
  • Tomato sauce has less sugar.

These are the specific foods used in this comparison Papayas, raw and Tomato sauce, canned, no salt added.

Infographic

Papaya vs Tomato sauce 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
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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +42.9%
Contains less SodiumSodium -27.3%
Contains more PotassiumPotassium +63.2%
Contains more IronIron +284%
Contains more CopperCopper +155.6%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +170%
Contains more ManganeseManganese +182.5%
~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
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin CVitamin C +770%
Contains more Vitamin AVitamin A +113.6%
Contains more FolateFolate +311.1%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin B2Vitamin B2 +140.7%
Contains more Vitamin B3Vitamin B3 +177.6%
Contains more Vitamin B5Vitamin B5 +61.8%
Contains more Vitamin B6Vitamin B6 +157.9%
Contains more CholineCholine +62.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.024mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.8µg

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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more CarbsCarbs +103.8%
Contains more ProteinProtein +155.3%
Contains more FatsFats +15.4%
Contains more OtherOther +389.7%
~equal in Water ~91.28g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +63.6%
Contains less Sat. FatSaturated fat -49.4%
Contains more Poly. FatPolyunsaturated fat +108.6%

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
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +124.7%
Contains more FructoseFructose +123.4%
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 Tomato sauce
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Papaya Tomato sauce DV% diff.
Vitamin C 60.9mg 7mg 60%
Iron 0.25mg 0.96mg 9%
Copper 0.045mg 0.115mg 8%
Vitamin E 0.3mg 1.44mg 8%
Folate 37µg 9µg 7%
Vitamin B6 0.038mg 0.098mg 5%
Vitamin B3 0.357mg 0.991mg 4%
Fructose 3.73g 1.67g 3%
Manganese 0.04mg 0.113mg 3%
Vitamin B2 0.027mg 0.065mg 3%
Potassium 182mg 297mg 3%
Vitamin A 47µg 22µg 3%
Vitamin B5 0.191mg 0.309mg 2%
Carbs 10.82g 5.31g 2%
Phosphorus 10mg 27mg 2%
Protein 0.47g 1.2g 1%
Choline 6.1mg 9.9mg 1%
Calories 43kcal 24kcal 1%
Zinc 0.08mg 0.22mg 1%
Fiber 1.7g 1.5g 1%
Calcium 20mg 14mg 1%
Magnesium 21mg 15mg 1%
Fats 0.26g 0.3g 0%
Net carbs 9.12g 3.81g N/A
Sugar 7.82g 3.56g N/A
Sodium 8mg 11mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B1 0.023mg 0.024mg 0%
Vitamin K 2.6µg 2.8µg 0%
Saturated fat 0.081g 0.041g 0%
Monounsaturated fat 0.072g 0.044g 0%
Polyunsaturated fat 0.058g 0.121g 0%
Tryptophan 0.008mg 0.009mg 0%
Threonine 0.011mg 0.037mg 0%
Isoleucine 0.008mg 0.025mg 0%
Leucine 0.016mg 0.034mg 0%
Lysine 0.025mg 0.037mg 0%
Methionine 0.002mg 0.008mg 0%
Phenylalanine 0.009mg 0.036mg 0%
Valine 0.01mg 0.025mg 0%
Histidine 0.005mg 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Tomato sauce
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%
Tomato sauce
Minerals Daily Need Coverage Score
8%
Papaya
15%
Tomato sauce

Comparison summary

Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 4.26g)
Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 0.04g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 7)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $0.2)
Which food is richer in minerals?
Tomato sauce
Tomato sauce is relatively richer in minerals
Which food is richer in vitamins?
Tomato sauce
Tomato sauce is relatively richer in vitamins
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 3mg)
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.