Yam vs. Papaya — In-Depth Nutrition Comparison
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What are the differences between yam and papaya?
- Yam is higher in vitamin B6, potassium, manganese, copper, fiber, vitamin B1, and phosphorus, yet papaya is higher in vitamin C and vitamin A.
- Papaya's daily need coverage for vitamin C is 49% more.
- Yam has 10 times more manganese than papaya. While yam has 0.397mg of manganese, papaya has only 0.04mg.
- The glycemic index of papaya is lower.
We used Yam, raw and Papayas, raw types in this article.
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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.
| Contains more PotassiumPotassium | +348.4% |
| Contains more IronIron | +116% |
| Contains more CopperCopper | +295.6% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +450% |
| Contains more ManganeseManganese | +892.5% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more CalciumCalcium | +17.6% |
| Contains less SodiumSodium | -11.1% |
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.
| Contains more Vitamin EVitamin E | +16.7% |
| Contains more Vitamin B1Vitamin B1 | +387% |
| Contains more Vitamin B2Vitamin B2 | +18.5% |
| Contains more Vitamin B3Vitamin B3 | +54.6% |
| Contains more Vitamin B5Vitamin B5 | +64.4% |
| Contains more Vitamin B6Vitamin B6 | +671.1% |
| Contains more CholineCholine | +170.5% |
| Contains more Vitamin CVitamin C | +256.1% |
| Contains more Vitamin AVitamin A | +571.4% |
| Contains more Vitamin KVitamin K | +13% |
| Contains more FolateFolate | +60.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +225.5% |
| Contains more CarbsCarbs | +157.7% |
| Contains more OtherOther | +110.3% |
| Contains more FatsFats | +52.9% |
| Contains more WaterWater | +26.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -54.3% |
| Contains more Poly. FatPolyunsaturated fat | +31% |
| Contains more Mono. FatMonounsaturated fat | +1100% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 17.1mg | 60.9mg | 49% |
| Vitamin B6 | 0.293mg | 0.038mg | 20% |
| Potassium | 816mg | 182mg | 19% |
| Manganese | 0.397mg | 0.04mg | 16% |
| Copper | 0.178mg | 0.045mg | 15% |
| Fiber | 4.1g | 1.7g | 10% |
| Vitamin B1 | 0.112mg | 0.023mg | 7% |
| Carbs | 27.88g | 10.82g | 6% |
| Phosphorus | 55mg | 10mg | 6% |
| Fructose | 3.73g | 5% | |
| Vitamin A | 7µg | 47µg | 4% |
| Calories | 118kcal | 43kcal | 4% |
| Folate | 23µg | 37µg | 4% |
| Iron | 0.54mg | 0.25mg | 4% |
| Vitamin B5 | 0.314mg | 0.191mg | 2% |
| Choline | 16.5mg | 6.1mg | 2% |
| Protein | 1.53g | 0.47g | 2% |
| Zinc | 0.24mg | 0.08mg | 1% |
| Vitamin B3 | 0.552mg | 0.357mg | 1% |
| Fats | 0.17g | 0.26g | 0% |
| Net carbs | 23.78g | 9.12g | N/A |
| Magnesium | 21mg | 21mg | 0% |
| Calcium | 17mg | 20mg | 0% |
| Sugar | 0.5g | 7.82g | N/A |
| Sodium | 9mg | 8mg | 0% |
| Vitamin E | 0.35mg | 0.3mg | 0% |
| Selenium | 0.7µg | 0.6µg | 0% |
| Vitamin B2 | 0.032mg | 0.027mg | 0% |
| Vitamin K | 2.3µg | 2.6µg | 0% |
| Saturated fat | 0.037g | 0.081g | 0% |
| Monounsaturated fat | 0.006g | 0.072g | 0% |
| Polyunsaturated fat | 0.076g | 0.058g | 0% |
| Tryptophan | 0.012mg | 0.008mg | 0% |
| Threonine | 0.054mg | 0.011mg | 0% |
| Isoleucine | 0.052mg | 0.008mg | 0% |
| Leucine | 0.096mg | 0.016mg | 0% |
| Lysine | 0.059mg | 0.025mg | 0% |
| Methionine | 0.021mg | 0.002mg | 0% |
| Phenylalanine | 0.071mg | 0.009mg | 0% |
| Valine | 0.062mg | 0.01mg | 0% |
| Histidine | 0.034mg | 0.005mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
23%
Minerals Daily Need Coverage Score
26%
8%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 7.32g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.044g)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Papaya contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Papaya is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.2)
Which food is richer in vitamins?
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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.