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  6. Pomegranate vs. Papaya

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.
  • 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Papaya
Papaya
3
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 PotassiumPotassium +29.7%
Contains more IronIron +20%
Contains more CopperCopper +251.1%
Contains more ZincZinc +337.5%
Contains more PhosphorusPhosphorus +260%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +197.5%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +100%
Contains more SeleniumSelenium +20%

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.
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Papaya
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 +100%
Contains more Vitamin B1Vitamin B1 +191.3%
Contains more Vitamin B2Vitamin B2 +96.3%
Contains more Vitamin B5Vitamin B5 +97.4%
Contains more Vitamin B6Vitamin B6 +97.4%
Contains more Vitamin KVitamin K +530.8%
Contains more CholineCholine +24.6%
Contains more Vitamin CVitamin C +497.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +21.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~37µg

All nutrients comparison - raw data values

Nutrient Pomegranate Papaya DV% diff.
Vitamin C 10.2mg 60.9mg 56%
Copper 0.158mg 0.045mg 13%
Vitamin K 16.4µg 2.6µg 12%
Fiber 4g 1.7g 9%
Fructose 3.73g 5%
Vitamin A 0µg 47µg 5%
Vitamin B5 0.377mg 0.191mg 4%
Phosphorus 36mg 10mg 4%
Vitamin B1 0.067mg 0.023mg 4%
Vitamin B6 0.075mg 0.038mg 3%
Carbs 18.7g 10.82g 3%
Manganese 0.119mg 0.04mg 3%
Calories 83kcal 43kcal 2%
Protein 1.67g 0.47g 2%
Potassium 236mg 182mg 2%
Zinc 0.35mg 0.08mg 2%
Magnesium 12mg 21mg 2%
Vitamin B2 0.053mg 0.027mg 2%
Vitamin E 0.6mg 0.3mg 2%
Iron 0.3mg 0.25mg 1%
Fats 1.17g 0.26g 1%
Calcium 10mg 20mg 1%
Net carbs 14.7g 9.12g N/A
Sugar 13.67g 7.82g N/A
Sodium 3mg 8mg 0%
Selenium 0.5µg 0.6µg 0%
Vitamin B3 0.293mg 0.357mg 0%
Folate 38µg 37µg 0%
Choline 7.6mg 6.1mg 0%
Saturated fat 0.12g 0.081g 0%
Monounsaturated fat 0.093g 0.072g 0%
Polyunsaturated fat 0.079g 0.058g 0%
Tryptophan 0.008mg 0%
Threonine 0.011mg 0%
Isoleucine 0.008mg 0%
Leucine 0.016mg 0%
Lysine 0.025mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.009mg 0%
Valine 0.01mg 0%
Histidine 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Papaya
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 +255.3%
Contains more FatsFats +350%
Contains more CarbsCarbs +72.8%
Contains more OtherOther +35.9%
Contains more WaterWater +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Papaya
Papaya
1
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 +29.2%
Contains more Poly. FatPolyunsaturated fat +36.2%
Contains less Sat. FatSaturated fat -32.5%

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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. 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.