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.
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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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +1100% |
| Contains less Sat. FatSaturated fat | -54.3% |
| Contains more Poly. FatPolyunsaturated fat | +31% |