Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Prunes vs. Papaya — In-Depth Nutrition Comparison

Compare

What are the differences between prunes and papaya?

  • Prunes are 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 have 23 times more vitamin K than papaya. While prunes have 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Papaya
1
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%
Contains more MagnesiumMagnesium +95.2%
Contains more CalciumCalcium +115%
Contains more PotassiumPotassium +302.2%
Contains more IronIron +272%
Contains more CopperCopper +524.4%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +590%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +647.5%
Contains more SeleniumSelenium +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
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Papaya
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 203% 16% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Contains more Vitamin EVitamin E +43.3%
Contains more Vitamin B1Vitamin B1 +121.7%
Contains more Vitamin B2Vitamin B2 +588.9%
Contains more Vitamin B3Vitamin B3 +427.2%
Contains more Vitamin B5Vitamin B5 +120.9%
Contains more Vitamin B6Vitamin B6 +439.5%
Contains more Vitamin KVitamin K +2188.5%
Contains more CholineCholine +65.6%
Contains more Vitamin CVitamin C +10050%
Contains more Vitamin AVitamin A +20.5%
Contains more FolateFolate +825%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Papaya DV% diff.
Vitamin C 0.6mg 60.9mg 67%
Vitamin K 59.5µg 2.6µg 47%
Copper 0.281mg 0.045mg 26%
Fiber 7.1g 1.7g 22%
Carbs 63.88g 10.82g 18%
Potassium 732mg 182mg 16%
Vitamin B6 0.205mg 0.038mg 13%
Vitamin B2 0.186mg 0.027mg 12%
Fructose 12.45g 3.73g 11%
Manganese 0.299mg 0.04mg 11%
Vitamin B3 1.882mg 0.357mg 10%
Calories 240kcal 43kcal 10%
Iron 0.93mg 0.25mg 9%
Folate 4µg 37µg 8%
Phosphorus 69mg 10mg 8%
Vitamin B5 0.422mg 0.191mg 5%
Magnesium 41mg 21mg 5%
Protein 2.18g 0.47g 3%
Zinc 0.44mg 0.08mg 3%
Calcium 43mg 20mg 2%
Vitamin B1 0.051mg 0.023mg 2%
Starch 5.11g 0g 2%
Selenium 0.3µg 0.6µg 1%
Choline 10.1mg 6.1mg 1%
Vitamin A 39µg 47µg 1%
Vitamin E 0.43mg 0.3mg 1%
Fats 0.38g 0.26g 0%
Net carbs 56.78g 9.12g N/A
Sugar 38.13g 7.82g N/A
Sodium 2mg 8mg 0%
Saturated fat 0.088g 0.081g 0%
Monounsaturated fat 0.053g 0.072g 0%
Polyunsaturated fat 0.062g 0.058g 0%
Tryptophan 0.025mg 0.008mg 0%
Threonine 0.049mg 0.011mg 0%
Isoleucine 0.041mg 0.008mg 0%
Leucine 0.066mg 0.016mg 0%
Lysine 0.05mg 0.025mg 0%
Methionine 0.016mg 0.002mg 0%
Phenylalanine 0.052mg 0.009mg 0%
Valine 0.056mg 0.01mg 0%
Histidine 0.027mg 0.005mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
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
Contains more Mono. FatMonounsaturated fat +35.8%
~equal in Saturated fat ~0.081g
~equal in Polyunsaturated fat ~0.058g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
5
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
Papaya
0
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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +522.5%
Contains more FructoseFructose +233.8%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

People also compare

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.