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Papaya vs. Yam — In-Depth Nutrition Comparison

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What are the differences between papaya and yam?

  • Papaya is higher in vitamin C and vitamin A, yet yam is higher in vitamin B6, potassium, manganese, copper, fiber, vitamin B1, and phosphorus.
  • Papaya's daily need coverage for vitamin C is 49% more.
  • Papaya has 7 times more vitamin A than yam. While papaya has 950IU of vitamin A, yam has only 138IU.
  • The glycemic index of papaya is lower.

We used Papayas, raw and Yam, raw types in this article.

Infographic

Papaya vs Yam infographic
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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
2
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%
Yam
Yam
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +17.6%
Contains less SodiumSodium -11.1%
Contains more PotassiumPotassium +348.4%
Contains more IronIron +116%
Contains more CopperCopper +295.6%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +450%
Contains more ManganeseManganese +892.5%
Contains more SeleniumSelenium +16.7%
~equal in Magnesium ~21mg

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
4
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%
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +256.1%
Contains more Vitamin AVitamin A +571.4%
Contains more Vitamin KVitamin K +13%
Contains more FolateFolate +60.9%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B1Vitamin B1 +387%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B3Vitamin B3 +54.6%
Contains more Vitamin B5Vitamin B5 +64.4%
Contains more Vitamin B6Vitamin B6 +671.1%
Contains more CholineCholine +170.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
2
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +52.9%
Contains more WaterWater +26.5%
Contains more ProteinProtein +225.5%
Contains more CarbsCarbs +157.7%
Contains more OtherOther +110.3%

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
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +1100%
Contains less Sat. FatSaturated fat -54.3%
Contains more Poly. FatPolyunsaturated fat +31%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Yam DV% diff.
Vitamin C 60.9mg 17.1mg 49%
Vitamin B6 0.038mg 0.293mg 20%
Potassium 182mg 816mg 19%
Manganese 0.04mg 0.397mg 16%
Copper 0.045mg 0.178mg 15%
Fiber 1.7g 4.1g 10%
Vitamin B1 0.023mg 0.112mg 7%
Carbs 10.82g 27.88g 6%
Phosphorus 10mg 55mg 6%
Fructose 3.73g 5%
Vitamin A 47µg 7µg 4%
Calories 43kcal 118kcal 4%
Folate 37µg 23µg 4%
Iron 0.25mg 0.54mg 4%
Vitamin B5 0.191mg 0.314mg 2%
Choline 6.1mg 16.5mg 2%
Protein 0.47g 1.53g 2%
Zinc 0.08mg 0.24mg 1%
Vitamin B3 0.357mg 0.552mg 1%
Fats 0.26g 0.17g 0%
Net carbs 9.12g 23.78g N/A
Magnesium 21mg 21mg 0%
Calcium 20mg 17mg 0%
Sugar 7.82g 0.5g N/A
Sodium 8mg 9mg 0%
Vitamin E 0.3mg 0.35mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B2 0.027mg 0.032mg 0%
Vitamin K 2.6µg 2.3µg 0%
Saturated fat 0.081g 0.037g 0%
Monounsaturated fat 0.072g 0.006g 0%
Polyunsaturated fat 0.058g 0.076g 0%
Tryptophan 0.008mg 0.012mg 0%
Threonine 0.011mg 0.054mg 0%
Isoleucine 0.008mg 0.052mg 0%
Leucine 0.016mg 0.096mg 0%
Lysine 0.025mg 0.059mg 0%
Methionine 0.002mg 0.021mg 0%
Phenylalanine 0.009mg 0.071mg 0%
Valine 0.01mg 0.062mg 0%
Histidine 0.005mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Yam
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
18%
Yam
Minerals Daily Need Coverage Score
8%
Papaya
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 7.32g)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.044g)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.