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Prune vs Papaya - In-Depth Nutrition Comparison

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What are the differences between Prune and Papaya?

  • Prune 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.
  • Prune has 23 times more Vitamin K than Papaya. While Prune 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

Prune 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
Prune
8
:
0
Papaya
Papaya
Contains more Iron +272%
Contains more Calcium +115%
Contains more Potassium +302.2%
Contains more Magnesium +95.2%
Contains more Copper +524.4%
Contains more Zinc +450%
Contains more Phosphorus +590%
Contains less Sodium -75%
Prune
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Papaya
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 17% 15% 15% 3% 5% 2%
Contains more Iron +272%
Contains more Calcium +115%
Contains more Potassium +302.2%
Contains more Magnesium +95.2%
Contains more Copper +524.4%
Contains more Zinc +450%
Contains more Phosphorus +590%
Contains less Sodium -75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
Prune
7
:
3
Papaya
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 Vitamin K +2188.5%
Contains more Vitamin C +10050%
Contains more Vitamin A +21.6%
Contains more Folate +825%
Prune
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Papaya
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 203% 57% 6% 0% 6% 7% 7% 12% 9% 0% 7% 28%
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 Vitamin K +2188.5%
Contains more Vitamin C +10050%
Contains more Vitamin A +21.6%
Contains more Folate +825%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Prune 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 Prune Papaya Opinion
Calories 240kcal 43kcal Prune
Protein 2.18g 0.47g Prune
Fats 0.38g 0.26g Prune
Vitamin C 0.6mg 60.9mg Papaya
Net carbs 56.78g 9.12g Prune
Carbs 63.88g 10.82g Prune
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.93mg 0.25mg Prune
Calcium 43mg 20mg Prune
Potassium 732mg 182mg Prune
Magnesium 41mg 21mg Prune
Sugar 38.13g 7.82g Papaya
Fiber 7.1g 1.7g Prune
Copper 0.281mg 0.045mg Prune
Zinc 0.44mg 0.08mg Prune
Starch 5.11g 0g Prune
Phosphorus 69mg 10mg Prune
Sodium 2mg 8mg Prune
Vitamin A 781IU 950IU Papaya
Vitamin E 0.43mg 0.3mg Prune
Vitamin D 0µg 0µg
Vitamin B1 0.051mg 0.023mg Prune
Vitamin B2 0.186mg 0.027mg Prune
Vitamin B3 1.882mg 0.357mg Prune
Vitamin B5 0.422mg 0.191mg Prune
Vitamin B6 0.205mg 0.038mg Prune
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 2.6µg Prune
Folate 4µg 37µg Papaya
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.081g Papaya
Monounsaturated Fat 0.053g 0.072g Papaya
Polyunsaturated fat 0.062g 0.058g Prune
Tryptophan 0.025mg 0.008mg Prune
Threonine 0.049mg 0.011mg Prune
Isoleucine 0.041mg 0.008mg Prune
Leucine 0.066mg 0.016mg Prune
Lysine 0.05mg 0.025mg Prune
Methionine 0.016mg 0.002mg Prune
Phenylalanine 0.052mg 0.009mg Prune
Valine 0.056mg 0.01mg Prune
Histidine 0.027mg 0.005mg Prune
Fructose 12.45g 3.73g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Papaya
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
31
Prune
28
Papaya
Mineral Summary Score
35
Prune
9
Papaya

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Prune
3%
Papaya
Carbohydrates
64%
Prune
11%
Papaya
Fats
2%
Prune
1%
Papaya

Comparison summary

Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is richer in vitamins?
Prune
Prune 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Prune - 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.