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Raspberry vs Papaya - In-Depth Nutrition Comparison

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How are Raspberry and Papaya different?

  • Raspberry is richer in Manganese, Fiber, and Iron, while Papaya is higher in Vitamin C.
  • Papaya covers your daily need of Vitamin C 39% more than Raspberry.
  • Raspberry contains 17 times more Manganese than Papaya. Raspberry contains 0.67mg of Manganese, while Papaya contains 0.04mg.
  • Raspberry is lower in Sugar.

Raspberries, raw and Papayas, raw types were used in this article.

Infographic

Raspberry 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 Calcium +25%
Contains more Iron +176%
Contains more Phosphorus +190%
Contains less Sodium -87.5%
Contains more Zinc +425%
Contains more Copper +100%
Contains more Potassium +20.5%
Equal in Magnesium - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Contains more Calcium +25%
Contains more Iron +176%
Contains more Phosphorus +190%
Contains less Sodium -87.5%
Contains more Zinc +425%
Contains more Copper +100%
Contains more Potassium +20.5%
Equal in Magnesium - 21

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 +190%
Contains more Vitamin B1 +39.1%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +67.5%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +44.7%
Contains more Vitamin K +200%
Contains more Vitamin A +2778.8%
Contains more Vitamin C +132.4%
Contains more Folate +76.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
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 +190%
Contains more Vitamin B1 +39.1%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +67.5%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +44.7%
Contains more Vitamin K +200%
Contains more Vitamin A +2778.8%
Contains more Vitamin C +132.4%
Contains more Folate +76.2%

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

All nutrients comparison - raw data values

Nutrient Raspberry Papaya Opinion
Net carbs 5.44g 9.12g Papaya
Protein 1.2g 0.47g Raspberry
Fats 0.65g 0.26g Raspberry
Carbs 11.94g 10.82g Raspberry
Calories 52kcal 43kcal Raspberry
Starch 0g 0g
Fructose 2.35g 3.73g Papaya
Sugar 4.42g 7.82g Raspberry
Fiber 6.5g 1.7g Raspberry
Calcium 25mg 20mg Raspberry
Iron 0.69mg 0.25mg Raspberry
Magnesium 22mg 21mg Raspberry
Phosphorus 29mg 10mg Raspberry
Potassium 151mg 182mg Papaya
Sodium 1mg 8mg Raspberry
Zinc 0.42mg 0.08mg Raspberry
Copper 0.09mg 0.045mg Raspberry
Vitamin A 33IU 950IU Papaya
Vitamin E 0.87mg 0.3mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 26.2mg 60.9mg Papaya
Vitamin B1 0.032mg 0.023mg Raspberry
Vitamin B2 0.038mg 0.027mg Raspberry
Vitamin B3 0.598mg 0.357mg Raspberry
Vitamin B5 0.329mg 0.191mg Raspberry
Vitamin B6 0.055mg 0.038mg Raspberry
Folate 21µg 37µg Papaya
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 2.6µg Raspberry
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 0.019g 0.081g Raspberry
Monounsaturated Fat 0.064g 0.072g Papaya
Polyunsaturated fat 0.375g 0.058g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry 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
17
Raspberry
28
Papaya
Mineral Summary Score
15
Raspberry
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
7%
Raspberry
3%
Papaya
Carbohydrates
12%
Raspberry
11%
Papaya
Fats
3%
Raspberry
1%
Papaya

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 3.4g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.