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Flour vs. Papaya — In-Depth Nutrition Comparison

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What are the differences between flour and papaya?

  • Flour is higher in vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, and phosphorus, yet papaya is higher in vitamin C and vitamin A.
  • Papaya's daily need coverage for vitamin C is 68% more.
  • Flour has 57 times more selenium than papaya. While flour has 33.9µg of selenium, papaya has only 0.6µg.
  • The glycemic index of papaya is lower.

We used Wheat flour, white, all-purpose, enriched, bleached and Papayas, raw types in this article.

Infographic

Flour 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Papaya
2
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 IronIron +1756%
Contains more CopperCopper +220%
Contains more ZincZinc +775%
Contains more PhosphorusPhosphorus +980%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +1605%
Contains more SeleniumSelenium +5550%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +70.1%
~equal in Magnesium ~21mg

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.
Flour
7
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Papaya
4
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 B1Vitamin B1 +3313%
Contains more Vitamin B2Vitamin B2 +1729.6%
Contains more Vitamin B3Vitamin B3 +1553.8%
Contains more Vitamin B5Vitamin B5 +129.3%
Contains more Vitamin B6Vitamin B6 +15.8%
Contains more FolateFolate +394.6%
Contains more CholineCholine +70.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin KVitamin K +766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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 +2097.9%
Contains more FatsFats +276.9%
Contains more CarbsCarbs +605.3%
Contains more OtherOther +17.9%
Contains more WaterWater +638.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
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 +20.8%
Contains more Poly. FatPolyunsaturated fat +612.1%
Contains less Sat. FatSaturated fat -47.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Papaya DV% diff.
Vitamin C 0mg 60.9mg 68%
Vitamin B1 0.785mg 0.023mg 64%
Selenium 33.9µg 0.6µg 61%
Iron 4.64mg 0.25mg 55%
Folate 183µg 37µg 37%
Vitamin B2 0.494mg 0.027mg 36%
Vitamin B3 5.904mg 0.357mg 35%
Manganese 0.682mg 0.04mg 28%
Carbs 76.31g 10.82g 22%
Protein 10.33g 0.47g 20%
Calories 364kcal 43kcal 16%
Phosphorus 108mg 10mg 14%
Copper 0.144mg 0.045mg 11%
Zinc 0.7mg 0.08mg 6%
Fructose 3.73g 5%
Vitamin B5 0.438mg 0.191mg 5%
Vitamin A 0µg 47µg 5%
Fiber 2.7g 1.7g 4%
Polyunsaturated fat 0.413g 0.058g 2%
Vitamin E 0.06mg 0.3mg 2%
Vitamin K 0.3µg 2.6µg 2%
Potassium 107mg 182mg 2%
Fats 0.98g 0.26g 1%
Choline 10.4mg 6.1mg 1%
Calcium 15mg 20mg 1%
Net carbs 73.61g 9.12g N/A
Magnesium 22mg 21mg 0%
Sugar 0.27g 7.82g N/A
Sodium 2mg 8mg 0%
Vitamin B6 0.044mg 0.038mg 0%
Saturated fat 0.155g 0.081g 0%
Monounsaturated fat 0.087g 0.072g 0%
Tryptophan 0.127mg 0.008mg 0%
Threonine 0.281mg 0.011mg 0%
Isoleucine 0.357mg 0.008mg 0%
Leucine 0.71mg 0.016mg 0%
Lysine 0.228mg 0.025mg 0%
Methionine 0.183mg 0.002mg 0%
Phenylalanine 0.52mg 0.009mg 0%
Valine 0.415mg 0.01mg 0%
Histidine 0.23mg 0.005mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Papaya
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
46%
Flour
23%
Papaya
Minerals Daily Need Coverage Score
59%
Flour
8%
Papaya

Comparison summary

Which food is lower in Saturated fat?
Papaya
Papaya is lower in Saturated fat (difference - 0.074g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 34)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.8)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 7.55g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
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

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.