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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
8%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 7.32g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.044g)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Papaya contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Papaya is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.2)
Which food is richer in vitamins?
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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.