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  6. Papaya vs. Yardlong bean (Asparagus bean) raw

Papaya vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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A recap on the differences between papaya and yardlong bean (Asparagus bean) raw

  • Papaya is higher in vitamin C, yet yardlong bean (Asparagus bean) raw is higher in manganese, vitamin B1, phosphorus, vitamin B2, folate, and magnesium.
  • Papaya covers your daily vitamin C needs 47% more than yardlong bean (Asparagus bean) raw.
  • The glycemic index of papaya is lower.

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

Infographic

Papaya vs Yardlong bean (Asparagus bean) raw 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
Papaya
0
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +109.5%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +31.9%
Contains more IronIron +88%
Contains more ZincZinc +362.5%
Contains more PhosphorusPhosphorus +490%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +412.5%
Contains more SeleniumSelenium +150%
~equal in Copper ~0.048mg

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
6
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin CVitamin C +223.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +247.3%
Contains more Vitamin B6Vitamin B6 +58.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +365.2%
Contains more Vitamin B2Vitamin B2 +307.4%
Contains more Vitamin B3Vitamin B3 +14.8%
Contains more FolateFolate +67.6%
~equal in Vitamin A ~43µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papaya Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 60.9mg 18.8mg 47%
Vitamin B1 0.023mg 0.107mg 7%
Fiber 1.7g 7%
Manganese 0.04mg 0.205mg 7%
Phosphorus 10mg 59mg 7%
Folate 37µg 62µg 6%
Vitamin B2 0.027mg 0.11mg 6%
Protein 0.47g 2.8g 5%
Fructose 3.73g 5%
Magnesium 21mg 44mg 5%
Iron 0.25mg 0.47mg 3%
Vitamin B5 0.191mg 0.055mg 3%
Zinc 0.08mg 0.37mg 3%
Calcium 20mg 50mg 3%
Vitamin E 0.3mg 2%
Selenium 0.6µg 1.5µg 2%
Vitamin K 2.6µg 2%
Potassium 182mg 240mg 2%
Carbs 10.82g 8.35g 1%
Polyunsaturated fat 0.058g 0.169g 1%
Vitamin B6 0.038mg 0.024mg 1%
Choline 6.1mg 1%
Calories 43kcal 47kcal 0%
Fats 0.26g 0.4g 0%
Net carbs 9.12g 8.35g N/A
Sugar 7.82g N/A
Copper 0.045mg 0.048mg 0%
Sodium 8mg 4mg 0%
Vitamin A 47µg 43µg 0%
Vitamin B3 0.357mg 0.41mg 0%
Saturated fat 0.081g 0.105g 0%
Monounsaturated fat 0.072g 0.036g 0%
Tryptophan 0.008mg 0.032mg 0%
Threonine 0.011mg 0.104mg 0%
Isoleucine 0.008mg 0.15mg 0%
Leucine 0.016mg 0.2mg 0%
Lysine 0.025mg 0.184mg 0%
Methionine 0.002mg 0.04mg 0%
Phenylalanine 0.009mg 0.154mg 0%
Valine 0.01mg 0.162mg 0%
Histidine 0.005mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
Papaya
2
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more CarbsCarbs +29.6%
Contains more ProteinProtein +495.7%
Contains more FatsFats +53.8%
Contains more OtherOther +53.8%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
Papaya
2
38% 34% 27%
Saturated fat: Sat. Fat 0.081 g
Monounsaturated fat: Mono. Fat 0.072 g
Polyunsaturated fat: Poly. Fat 0.058 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -22.9%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +191.4%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.