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Raisin vs Papaya - In-Depth Nutrition Comparison

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The main differences between Raisin and Papaya

  • Raisin is richer in Copper, Iron, Potassium, Phosphorus, Manganese, Vitamin B6, Fiber, and Vitamin B2, yet Papaya is richer in Vitamin C, and Folate.
  • Daily need coverage for Vitamin C from Papaya is 65% higher.
  • Raisin contains 10 times more Phosphorus than Papaya. Raisin contains 101mg of Phosphorus, while Papaya contains 10mg.

Food types used in this article are Raisins, seedless and Papayas, raw.

Infographic

Raisin 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
Raisin
7
:
1
Papaya
Contains more Calcium +150%
Contains more Iron +652%
Contains more Magnesium +52.4%
Contains more Phosphorus +910%
Contains more Potassium +311.5%
Contains more Zinc +175%
Contains more Copper +606.7%
Contains less Sodium -27.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Contains more Calcium +150%
Contains more Iron +652%
Contains more Magnesium +52.4%
Contains more Phosphorus +910%
Contains more Potassium +311.5%
Contains more Zinc +175%
Contains more Copper +606.7%
Contains less Sodium -27.3%

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
Raisin
5
:
5
Papaya
Contains more Vitamin B1 +360.9%
Contains more Vitamin B2 +363%
Contains more Vitamin B3 +114.6%
Contains more Vitamin B6 +357.9%
Contains more Vitamin K +34.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +2547.8%
Contains more Vitamin B5 +101.1%
Contains more Folate +640%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
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 B1 +360.9%
Contains more Vitamin B2 +363%
Contains more Vitamin B3 +114.6%
Contains more Vitamin B6 +357.9%
Contains more Vitamin K +34.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +2547.8%
Contains more Vitamin B5 +101.1%
Contains more Folate +640%

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

All nutrients comparison - raw data values

Nutrient Raisin Papaya Opinion
Net carbs 75.48g 9.12g Raisin
Protein 3.07g 0.47g Raisin
Fats 0.46g 0.26g Raisin
Carbs 79.18g 10.82g Raisin
Calories 299kcal 43kcal Raisin
Starch 2.7g 0g Raisin
Fructose 29.68g 3.73g Raisin
Sugar 59.19g 7.82g Papaya
Fiber 3.7g 1.7g Raisin
Calcium 50mg 20mg Raisin
Iron 1.88mg 0.25mg Raisin
Magnesium 32mg 21mg Raisin
Phosphorus 101mg 10mg Raisin
Potassium 749mg 182mg Raisin
Sodium 11mg 8mg Papaya
Zinc 0.22mg 0.08mg Raisin
Copper 0.318mg 0.045mg Raisin
Vitamin A 0IU 950IU Papaya
Vitamin E 0.12mg 0.3mg Papaya
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.3mg 60.9mg Papaya
Vitamin B1 0.106mg 0.023mg Raisin
Vitamin B2 0.125mg 0.027mg Raisin
Vitamin B3 0.766mg 0.357mg Raisin
Vitamin B5 0.095mg 0.191mg Papaya
Vitamin B6 0.174mg 0.038mg Raisin
Folate 5µg 37µg Papaya
Vitamin B12 0µg 0µg
Vitamin K 3.5µg 2.6µg Raisin
Tryptophan 0.05mg 0.008mg Raisin
Threonine 0.077mg 0.011mg Raisin
Isoleucine 0.057mg 0.008mg Raisin
Leucine 0.096mg 0.016mg Raisin
Lysine 0.084mg 0.025mg Raisin
Methionine 0.021mg 0.002mg Raisin
Phenylalanine 0.065mg 0.009mg Raisin
Valine 0.083mg 0.01mg Raisin
Histidine 0.072mg 0.005mg Raisin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.058g 0.081g Raisin
Monounsaturated Fat 0.051g 0.072g Papaya
Polyunsaturated fat 0.037g 0.058g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin 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
12
Raisin
28
Papaya
Mineral Summary Score
41
Raisin
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
18%
Raisin
3%
Papaya
Carbohydrates
79%
Raisin
11%
Papaya
Fats
2%
Raisin
1%
Papaya

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.023g)
Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 51.37g)
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 5)
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 vitamins?
?
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.