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Pomegranate vs Papaya - In-Depth Nutrition Comparison

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Important differences between Pomegranate and Papaya

  • Pomegranate has more Copper, Vitamin K, and Fiber, however Papaya has more Vitamin C, and Vitamin A RAE.
  • Papaya's daily need coverage for Vitamin C is 56% more.
  • Pomegranate has 6 times more Vitamin K than Papaya. Pomegranate has 16.4µg of Vitamin K, while Papaya has 2.6µg.
  • Papaya is lower in Sugar.

The food varieties used in the comparison are Pomegranates, raw and Papayas, raw.

Infographic

Pomegranate 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
Contains more Iron +20%
Contains more Phosphorus +260%
Contains more Potassium +29.7%
Contains less Sodium -62.5%
Contains more Zinc +337.5%
Contains more Copper +251.1%
Contains more Calcium +100%
Contains more Magnesium +75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Contains more Iron +20%
Contains more Phosphorus +260%
Contains more Potassium +29.7%
Contains less Sodium -62.5%
Contains more Zinc +337.5%
Contains more Copper +251.1%
Contains more Calcium +100%
Contains more Magnesium +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
:
3
Papaya
Contains more Vitamin E +100%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B2 +96.3%
Contains more Vitamin B5 +97.4%
Contains more Vitamin B6 +97.4%
Contains more Vitamin K +530.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +497.1%
Contains more Vitamin B3 +21.8%
Equal in Folate - 37
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
Contains more Vitamin E +100%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B2 +96.3%
Contains more Vitamin B5 +97.4%
Contains more Vitamin B6 +97.4%
Contains more Vitamin K +530.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +497.1%
Contains more Vitamin B3 +21.8%
Equal in Folate - 37

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.
Pomegranate Papaya
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Papaya Opinion
Net carbs 14.7g 9.12g Pomegranate
Protein 1.67g 0.47g Pomegranate
Fats 1.17g 0.26g Pomegranate
Carbs 18.7g 10.82g Pomegranate
Calories 83kcal 43kcal Pomegranate
Starch g 0g Papaya
Fructose g 3.73g Papaya
Sugar 13.67g 7.82g Papaya
Fiber 4g 1.7g Pomegranate
Calcium 10mg 20mg Papaya
Iron 0.3mg 0.25mg Pomegranate
Magnesium 12mg 21mg Papaya
Phosphorus 36mg 10mg Pomegranate
Potassium 236mg 182mg Pomegranate
Sodium 3mg 8mg Pomegranate
Zinc 0.35mg 0.08mg Pomegranate
Copper 0.158mg 0.045mg Pomegranate
Vitamin A 0IU 950IU Papaya
Vitamin E 0.6mg 0.3mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 60.9mg Papaya
Vitamin B1 0.067mg 0.023mg Pomegranate
Vitamin B2 0.053mg 0.027mg Pomegranate
Vitamin B3 0.293mg 0.357mg Papaya
Vitamin B5 0.377mg 0.191mg Pomegranate
Vitamin B6 0.075mg 0.038mg Pomegranate
Folate 38µg 37µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 2.6µg Pomegranate
Tryptophan mg 0.008mg Papaya
Threonine mg 0.011mg Papaya
Isoleucine mg 0.008mg Papaya
Leucine mg 0.016mg Papaya
Lysine mg 0.025mg Papaya
Methionine mg 0.002mg Papaya
Phenylalanine mg 0.009mg Papaya
Valine mg 0.01mg Papaya
Histidine mg 0.005mg Papaya
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.081g Papaya
Monounsaturated Fat 0.093g 0.072g Pomegranate
Polyunsaturated fat 0.079g 0.058g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Papaya
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16
Pomegranate
28
Papaya
Mineral Summary Score
15
Pomegranate
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
10%
Pomegranate
3%
Papaya
Carbohydrates
19%
Pomegranate
11%
Papaya
Fats
5%
Pomegranate
1%
Papaya

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 5.85g)
Which food is lower in Saturated Fat?
Papaya
Papaya is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 59)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.