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White bread vs. Papaya — In-Depth Nutrition Comparison

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A recap on differences between white bread and papaya

  • White bread is higher in vitamin B1, iron, selenium, vitamin B3, manganese, folate, and vitamin B2, yet papaya is higher in vitamin C and vitamin A.
  • Papaya covers your daily vitamin C needs 68% more than white bread.
  • White bread contains 61 times more sodium than papaya. While white bread contains 490mg of sodium, papaya contains only 8mg.
  • The glycemic index of papaya is lower.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Papayas, raw.

Infographic

White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 CalciumCalcium +620%
Contains more IronIron +1344%
Contains more CopperCopper +124.4%
Contains more ZincZinc +825%
Contains more PhosphorusPhosphorus +880%
Contains more ManganeseManganese +1240%
Contains more SeleniumSelenium +3566.7%
Contains more PotassiumPotassium +44.4%
Contains less SodiumSodium -98.4%
~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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +2217.4%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +1238.9%
Contains more Vitamin B5Vitamin B5 +180.6%
Contains more Vitamin B6Vitamin B6 +128.9%
Contains more FolateFolate +200%
Contains more CholineCholine +139.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +36.4%
Contains more Vitamin KVitamin K +1200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +1783%
Contains more FatsFats +1180.8%
Contains more CarbsCarbs +356.7%
Contains more OtherOther +407.7%
Contains more WaterWater +141.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +731.9%
Contains more Poly. FatPolyunsaturated fat +2662.1%
Contains less Sat. FatSaturated fat -88.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Papaya
2
52% 48%
Starch: 0 g
Sucrose: 0 g
Glucose: 4.09 g
Fructose: 3.73 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +160.5%
Contains more FructoseFructose +53.5%
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White bread Papaya DV% diff.
Vitamin C 0mg 60.9mg 68%
Vitamin B1 0.533mg 0.023mg 43%
Iron 3.61mg 0.25mg 42%
Selenium 22µg 0.6µg 39%
Vitamin B3 4.78mg 0.357mg 28%
Manganese 0.536mg 0.04mg 22%
Sodium 490mg 8mg 21%
Folate 111µg 37µg 19%
Protein 8.85g 0.47g 17%
Vitamin B2 0.243mg 0.027mg 17%
Starch 37.17g 0g 15%
Carbs 49.42g 10.82g 13%
Phosphorus 98mg 10mg 13%
Calcium 144mg 20mg 12%
Calories 266kcal 43kcal 11%
Polyunsaturated fat 1.602g 0.058g 10%
Vitamin B5 0.536mg 0.191mg 7%
Zinc 0.74mg 0.08mg 6%
Copper 0.101mg 0.045mg 6%
Vitamin A 0µg 47µg 5%
Fats 3.33g 0.26g 5%
Fiber 2.7g 1.7g 4%
Vitamin B6 0.087mg 0.038mg 4%
Saturated fat 0.698g 0.081g 3%
Fructose 2.43g 3.73g 2%
Vitamin K 0.2µg 2.6µg 2%
Potassium 126mg 182mg 2%
Choline 14.6mg 6.1mg 2%
Monounsaturated fat 0.599g 0.072g 1%
Vitamin E 0.22mg 0.3mg 1%
Net carbs 46.72g 9.12g N/A
Magnesium 23mg 21mg 0%
Sugar 5.67g 7.82g N/A
Trans fat 0.027g 0g N/A
Tryptophan 0.008mg 0%
Threonine 0.011mg 0%
Isoleucine 0.008mg 0%
Leucine 0.016mg 0%
Lysine 0.025mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.009mg 0%
Valine 0.01mg 0%
Histidine 0.005mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread 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
33%
White bread
23%
Papaya
Minerals Daily Need Coverage Score
56%
White bread
8%
Papaya

Comparison summary

Which food is lower in Sugar?
White bread
White bread is lower in Sugar (difference - 2.15g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $0.2)
Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 482mg)
Which food is lower in Saturated fat?
Papaya
Papaya is lower in Saturated fat (difference - 0.617g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 35)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.