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Prunes vs. Papaya — In-Depth Nutrition Comparison

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What are the differences between Prunes and Papaya?

  • Prunes is higher in Vitamin K, Copper, Fiber, Potassium, Vitamin B6, Vitamin B2, Manganese, Vitamin B3, and Iron, yet Papaya is higher in Vitamin C.
  • Papaya's daily need coverage for Vitamin C is 67% more.
  • Prunes has 23 times more Vitamin K than Papaya. While Prunes has 59.5µg of Vitamin K, Papaya has only 2.6µg.

We used Plums, dried (prunes), uncooked and Papayas, raw types in this article.

Infographic

Prunes vs Papaya 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.
Prunes
9
:
1
Papaya
Contains more Calcium +115%
Contains more Iron +272%
Contains more Magnesium +95.2%
Contains more Phosphorus +590%
Contains more Potassium +302.2%
Contains less Sodium -75%
Contains more Zinc +450%
Contains more Copper +524.4%
Contains more Manganese +647.5%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Contains more Calcium +115%
Contains more Iron +272%
Contains more Magnesium +95.2%
Contains more Phosphorus +590%
Contains more Potassium +302.2%
Contains less Sodium -75%
Contains more Zinc +450%
Contains more Copper +524.4%
Contains more Manganese +647.5%
Contains more Selenium +100%

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.
Prunes
8
:
3
Papaya
Contains more Vitamin E +43.3%
Contains more Vitamin B1 +121.7%
Contains more Vitamin B2 +588.9%
Contains more Vitamin B3 +427.2%
Contains more Vitamin B5 +120.9%
Contains more Vitamin B6 +439.5%
Contains more Choline +65.6%
Contains more Vitamin K +2188.5%
Contains more Vitamin A +21.6%
Contains more Vitamin C +10050%
Contains more Folate +825%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 6% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 4% 7%
Contains more Vitamin E +43.3%
Contains more Vitamin B1 +121.7%
Contains more Vitamin B2 +588.9%
Contains more Vitamin B3 +427.2%
Contains more Vitamin B5 +120.9%
Contains more Vitamin B6 +439.5%
Contains more Choline +65.6%
Contains more Vitamin K +2188.5%
Contains more Vitamin A +21.6%
Contains more Vitamin C +10050%
Contains more Folate +825%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
4
:
1
Papaya
Contains more Protein +363.8%
Contains more Fats +46.2%
Contains more Carbs +490.4%
Contains more Other +576.9%
Contains more Water +184.8%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more Protein +363.8%
Contains more Fats +46.2%
Contains more Carbs +490.4%
Contains more Other +576.9%
Contains more Water +184.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
1
:
2
Papaya
Contains more Monounsaturated Fat +35.8%
Equal in Saturated Fat - 0.081
Equal in Polyunsaturated fat - 0.058
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +35.8%
Equal in Saturated Fat - 0.081
Equal in Polyunsaturated fat - 0.058

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
5
:
0
Papaya
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +522.5%
Contains more Fructose +233.8%
Contains more Maltose +∞%
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
52% 48%
Starch: 0 g
Sucrose: 0 g
Glucose: 4.09 g
Fructose: 3.73 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +522.5%
Contains more Fructose +233.8%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Papaya Opinion
Net carbs 56.78g 9.12g Prunes
Protein 2.18g 0.47g Prunes
Fats 0.38g 0.26g Prunes
Carbs 63.88g 10.82g Prunes
Calories 240kcal 43kcal Prunes
Starch 5.11g 0g Prunes
Fructose 12.45g 3.73g Prunes
Sugar 38.13g 7.82g Papaya
Fiber 7.1g 1.7g Prunes
Calcium 43mg 20mg Prunes
Iron 0.93mg 0.25mg Prunes
Magnesium 41mg 21mg Prunes
Phosphorus 69mg 10mg Prunes
Potassium 732mg 182mg Prunes
Sodium 2mg 8mg Prunes
Zinc 0.44mg 0.08mg Prunes
Copper 0.281mg 0.045mg Prunes
Manganese 0.299mg 0.04mg Prunes
Selenium 0.3µg 0.6µg Papaya
Vitamin A 781IU 950IU Papaya
Vitamin A RAE 39µg 47µg Papaya
Vitamin E 0.43mg 0.3mg Prunes
Vitamin C 0.6mg 60.9mg Papaya
Vitamin B1 0.051mg 0.023mg Prunes
Vitamin B2 0.186mg 0.027mg Prunes
Vitamin B3 1.882mg 0.357mg Prunes
Vitamin B5 0.422mg 0.191mg Prunes
Vitamin B6 0.205mg 0.038mg Prunes
Folate 4µg 37µg Papaya
Choline 10.1mg 6.1mg Prunes
Vitamin K 59.5µg 2.6µg Prunes
Tryptophan 0.025mg 0.008mg Prunes
Threonine 0.049mg 0.011mg Prunes
Isoleucine 0.041mg 0.008mg Prunes
Leucine 0.066mg 0.016mg Prunes
Lysine 0.05mg 0.025mg Prunes
Methionine 0.016mg 0.002mg Prunes
Phenylalanine 0.052mg 0.009mg Prunes
Valine 0.056mg 0.01mg Prunes
Histidine 0.027mg 0.005mg Prunes
Saturated Fat 0.088g 0.081g Papaya
Monounsaturated Fat 0.053g 0.072g Papaya
Polyunsaturated fat 0.062g 0.058g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Papaya
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
29%
Prunes
26%
Papaya
Minerals Daily Need Coverage Score
32%
Prunes
8%
Papaya

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 30.31g)
Which food is lower in Saturated Fat?
Papaya
Papaya is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.