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  6. Watercress vs. Papaya

Watercress vs. Papaya — In-Depth Nutrition Comparison

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What are the differences between Watercress and Papaya?

  • Watercress is higher in Vitamin K, Vitamin A RAE, Calcium, Manganese, Vitamin B2, Phosphorus, Vitamin B6, and Vitamin B1, yet Papaya is higher in Vitamin C, and Folate.
  • Watercress's daily need coverage for Vitamin K is 206% more.
  • Watercress has 6 times more Manganese than Papaya. While Watercress has 0.244mg of Manganese, Papaya has only 0.04mg.

We used Watercress, raw and Papayas, raw types in this article.

Infographic

Watercress 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.
Watercress
Watercress
7
:
2
Papaya
Papaya
Contains more Calcium +500%
Contains more Phosphorus +500%
Contains more Potassium +81.3%
Contains more Zinc +37.5%
Contains more Copper +71.1%
Contains more Manganese +510%
Contains more Selenium +50%
Contains more Iron +25%
Contains less Sodium -80.5%
Equal in Magnesium - 21
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Papaya
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Contains more Calcium +500%
Contains more Phosphorus +500%
Contains more Potassium +81.3%
Contains more Zinc +37.5%
Contains more Copper +71.1%
Contains more Manganese +510%
Contains more Selenium +50%
Contains more Iron +25%
Contains less Sodium -80.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Watercress
Watercress
7
:
3
Papaya
Papaya
Contains more Vitamin A +235.9%
Contains more Vitamin E +233.3%
Contains more Vitamin B1 +291.3%
Contains more Vitamin B2 +344.4%
Contains more Vitamin B5 +62.3%
Contains more Vitamin B6 +239.5%
Contains more Vitamin K +9515.4%
Contains more Vitamin C +41.6%
Contains more Vitamin B3 +78.5%
Contains more Folate +311.1%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Papaya
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 A +235.9%
Contains more Vitamin E +233.3%
Contains more Vitamin B1 +291.3%
Contains more Vitamin B2 +344.4%
Contains more Vitamin B5 +62.3%
Contains more Vitamin B6 +239.5%
Contains more Vitamin K +9515.4%
Contains more Vitamin C +41.6%
Contains more Vitamin B3 +78.5%
Contains more Folate +311.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
3
:
2
Papaya
Papaya
Contains more Protein +389.4%
Contains more Other +207.7%
Contains more Fats +160%
Contains more Carbs +738.8%
Equal in Water - 88.06
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Papaya
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more Protein +389.4%
Contains more Other +207.7%
Contains more Fats +160%
Contains more Carbs +738.8%
Equal in Water - 88.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Papaya
Papaya
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +800%
Contains more Polyunsaturated fat +65.7%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Papaya
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +800%
Contains more Polyunsaturated fat +65.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Papaya
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Watercress Papaya Opinion
Net carbs 0.79g 9.12g Papaya
Protein 2.3g 0.47g Watercress
Fats 0.1g 0.26g Papaya
Carbs 1.29g 10.82g Papaya
Calories 11kcal 43kcal Papaya
Fructose 3.73g Papaya
Sugar 0.2g 7.82g Watercress
Fiber 0.5g 1.7g Papaya
Calcium 120mg 20mg Watercress
Iron 0.2mg 0.25mg Papaya
Magnesium 21mg 21mg
Phosphorus 60mg 10mg Watercress
Potassium 330mg 182mg Watercress
Sodium 41mg 8mg Papaya
Zinc 0.11mg 0.08mg Watercress
Copper 0.077mg 0.045mg Watercress
Manganese 0.244mg 0.04mg Watercress
Selenium 0.9µg 0.6µg Watercress
Vitamin A 3191IU 950IU Watercress
Vitamin A RAE 160µg 47µg Watercress
Vitamin E 1mg 0.3mg Watercress
Vitamin C 43mg 60.9mg Papaya
Vitamin B1 0.09mg 0.023mg Watercress
Vitamin B2 0.12mg 0.027mg Watercress
Vitamin B3 0.2mg 0.357mg Papaya
Vitamin B5 0.31mg 0.191mg Watercress
Vitamin B6 0.129mg 0.038mg Watercress
Folate 9µg 37µg Papaya
Vitamin K 250µg 2.6µg Watercress
Tryptophan 0.03mg 0.008mg Watercress
Threonine 0.133mg 0.011mg Watercress
Isoleucine 0.093mg 0.008mg Watercress
Leucine 0.166mg 0.016mg Watercress
Lysine 0.134mg 0.025mg Watercress
Methionine 0.02mg 0.002mg Watercress
Phenylalanine 0.114mg 0.009mg Watercress
Valine 0.137mg 0.01mg Watercress
Histidine 0.04mg 0.005mg Watercress
Saturated Fat 0.027g 0.081g Watercress
Monounsaturated Fat 0.008g 0.072g Papaya
Polyunsaturated fat 0.035g 0.058g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Papaya
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
91%
Watercress
28%
Papaya
Minerals Daily Need Coverage Score
18%
Watercress
8%
Papaya

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 7.62g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.054g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 6)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.2)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 33mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.