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  6. Papaya vs. Winged bean

Papaya vs. Winged bean — In-Depth Nutrition Comparison

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A recap on the differences between papaya and winged bean

  • Papaya is higher in vitamin C and vitamin A, yet winged bean is higher in copper, vitamin B1, iron, manganese, zinc, potassium, vitamin B2, and vitamin B3.
  • Winged bean covers your daily copper needs 149% more than papaya.

Food varieties used in this article are Papayas, raw and Winged bean tuber, raw.

Infographic

Papaya vs Winged bean 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
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains less SodiumSodium -77.1%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +222%
Contains more IronIron +700%
Contains more CopperCopper +2980%
Contains more ZincZinc +1637.5%
Contains more PhosphorusPhosphorus +350%
Contains more ManganeseManganese +1230%
Contains more SeleniumSelenium +16.7%

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
Papaya
7
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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +64.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +94.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1547.8%
Contains more Vitamin B2Vitamin B2 +451.9%
Contains more Vitamin B3Vitamin B3 +359.4%
Contains more Vitamin B6Vitamin B6 +97.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papaya Winged bean DV% diff.
Copper 0.045mg 1.386mg 149%
Vitamin C 60.9mg 0mg 68%
Vitamin B1 0.023mg 0.379mg 30%
Protein 0.47g 11.6g 22%
Iron 0.25mg 2mg 22%
Manganese 0.04mg 0.532mg 21%
Potassium 182mg 586mg 12%
Zinc 0.08mg 1.39mg 12%
Vitamin B2 0.027mg 0.149mg 9%
Vitamin B3 0.357mg 1.64mg 8%
Fiber 1.7g 7%
Carbs 10.82g 28.1g 6%
Vitamin A 47µg 0µg 5%
Folate 37µg 19µg 5%
Calories 43kcal 148kcal 5%
Fructose 3.73g 5%
Phosphorus 10mg 45mg 5%
Vitamin B6 0.038mg 0.075mg 3%
Vitamin E 0.3mg 2%
Vitamin K 2.6µg 2%
Vitamin B5 0.191mg 0.116mg 2%
Polyunsaturated fat 0.058g 0.174g 1%
Choline 6.1mg 1%
Fats 0.26g 0.9g 1%
Sodium 8mg 35mg 1%
Magnesium 21mg 24mg 1%
Calcium 20mg 30mg 1%
Saturated fat 0.081g 0.222g 1%
Net carbs 9.12g 28.1g N/A
Sugar 7.82g N/A
Selenium 0.6µg 0.7µg 0%
Monounsaturated fat 0.072g 0.234g 0%
Tryptophan 0.008mg 0.252mg 0%
Threonine 0.011mg 0.451mg 0%
Isoleucine 0.008mg 0.425mg 0%
Leucine 0.016mg 0.64mg 0%
Lysine 0.025mg 0.592mg 0%
Methionine 0.002mg 0.143mg 0%
Phenylalanine 0.009mg 0.451mg 0%
Valine 0.01mg 0.599mg 0%
Histidine 0.005mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
Papaya
1
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +53.4%
Contains more ProteinProtein +2368.1%
Contains more FatsFats +246.2%
Contains more CarbsCarbs +159.7%
Contains more OtherOther +412.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -63.5%
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +200%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.