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  6. Mulberry vs. Papaya

Mulberry vs. Papaya — In-Depth Nutrition Comparison

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What are the main differences between mulberries and papaya?

  • Mulberries are richer in iron and vitamin B2, yet papaya is richer in vitamin C, vitamin A, and folate.
  • Papaya's daily need coverage for vitamin C is 27% higher.
  • Mulberries have 7 times more iron than papaya. Mulberries have 1.85mg of iron, while papaya has 0.25mg.
  • Mulberries have a lower glycemic index than papaya.

We used Mulberries, raw and Papayas, raw types in this comparison.

Infographic

Mulberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Papaya
Papaya
3
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 +95%
Contains more IronIron +640%
Contains more CopperCopper +33.3%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +280%
Contains more MagnesiumMagnesium +16.7%
Contains less SodiumSodium -20%
~equal in Potassium ~182mg
~equal in Selenium ~0.6µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 121% 0% 0.33% 17% 7.3% 23% 12% 0% 12% 0% 20% 4.5%
Papaya
Papaya
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 203% 0% 16% 6% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28%
Contains more Vitamin EVitamin E +190%
Contains more Vitamin B1Vitamin B1 +26.1%
Contains more Vitamin B2Vitamin B2 +274.1%
Contains more Vitamin B3Vitamin B3 +73.7%
Contains more Vitamin B6Vitamin B6 +31.6%
Contains more Vitamin KVitamin K +200%
Contains more Vitamin CVitamin C +67.3%
Contains more Vitamin AVitamin A +4600%
Contains more FolateFolate +516.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Papaya DV% diff.
Vitamin C 36.4mg 60.9mg 27%
Iron 1.85mg 0.25mg 20%
Folate 6µg 37µg 8%
Vitamin B2 0.101mg 0.027mg 6%
Vitamin A 1µg 47µg 5%
Fructose 3.73g 5%
Phosphorus 38mg 10mg 4%
Vitamin E 0.87mg 0.3mg 4%
Vitamin B5 0.191mg 4%
Vitamin K 7.8µg 2.6µg 4%
Protein 1.44g 0.47g 2%
Calcium 39mg 20mg 2%
Copper 0.06mg 0.045mg 2%
Manganese 0.04mg 2%
Vitamin B3 0.62mg 0.357mg 2%
Magnesium 18mg 21mg 1%
Vitamin B1 0.029mg 0.023mg 1%
Vitamin B6 0.05mg 0.038mg 1%
Choline 12.3mg 6.1mg 1%
Polyunsaturated fat 0.207g 0.058g 1%
Calories 43kcal 43kcal 0%
Protein per 100 calories 3.3g 1.1g N/A
Calories per 10 g protein 299kcal 915kcal N/A
Weight per 100 calories 233g 233g N/A
Fats 0.39g 0.26g 0%
Net carbs 8.1g 9.12g N/A
Carbs 9.8g 10.82g 0%
Potassium 194mg 182mg 0%
Sugar 8.1g 7.82g N/A
Fiber 1.7g 1.7g 0%
Zinc 0.12mg 0.08mg 0%
Sodium 10mg 8mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.027g 0.081g 0%
Monounsaturated fat 0.041g 0.072g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Papaya
Papaya
2
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 +206.4%
Contains more FatsFats +50%
Contains more OtherOther +76.9%
Contains more CarbsCarbs +10.4%
~equal in Water ~88.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Papaya
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 less Sat. FatSaturated fat -66.7%
Contains more Poly. FatPolyunsaturated fat +256.9%
Contains more Mono. FatMonounsaturated fat +75.6%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.