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

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.