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  6. Papaya vs. Coconut

Papaya vs. Coconut — In-Depth Nutrition Comparison

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Significant differences between papaya and coconut

  • Papaya has more vitamin C and vitamin A; however, coconut is richer in manganese, copper, fiber, iron, selenium, phosphorus, and zinc.
  • Coconut covers your daily saturated fat needs 148% more than papaya.
  • Papaya contains less saturated fat.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of papaya is 38.

Specific food types used in this comparison are Papayas, raw and Nuts, coconut meat, raw.

Infographic

Papaya vs Coconut 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.
Papaya
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +42.9%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +52.4%
Contains more PotassiumPotassium +95.6%
Contains more IronIron +872%
Contains more CopperCopper +866.7%
Contains more ZincZinc +1275%
Contains more PhosphorusPhosphorus +1030%
Contains more ManganeseManganese +3650%
Contains more SeleniumSelenium +1583.3%

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.
Papaya
Papaya
6
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%
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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Contains more Vitamin CVitamin C +1745.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +42.3%
Contains more Vitamin B1Vitamin B1 +187%
Contains more Vitamin B3Vitamin B3 +51.3%
Contains more Vitamin B5Vitamin B5 +57.1%
Contains more Vitamin B6Vitamin B6 +42.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papaya Coconut DV% diff.
Saturated fat 0.081g 29.698g 135%
Vitamin C 60.9mg 3.3mg 64%
Manganese 0.04mg 1.5mg 63%
Fats 0.26g 33.49g 51%
Copper 0.045mg 0.435mg 43%
Fiber 1.7g 9g 29%
Iron 0.25mg 2.43mg 27%
Selenium 0.6µg 10.1µg 17%
Calories 43kcal 354kcal 16%
Phosphorus 10mg 113mg 15%
Zinc 0.08mg 1.1mg 9%
Protein 0.47g 3.33g 6%
Potassium 182mg 356mg 5%
Vitamin A 47µg 0µg 5%
Fructose 3.73g 5%
Vitamin B1 0.023mg 0.066mg 4%
Magnesium 21mg 32mg 3%
Folate 37µg 26µg 3%
Monounsaturated fat 0.072g 1.425g 3%
Vitamin B5 0.191mg 0.3mg 2%
Vitamin K 2.6µg 0.2µg 2%
Polyunsaturated fat 0.058g 0.366g 2%
Carbs 10.82g 15.23g 1%
Calcium 20mg 14mg 1%
Sodium 8mg 20mg 1%
Vitamin B2 0.027mg 0.02mg 1%
Vitamin B3 0.357mg 0.54mg 1%
Vitamin B6 0.038mg 0.054mg 1%
Choline 6.1mg 12.1mg 1%
Protein per 100 calories 1.1g 0.94g N/A
Calories per 10 g protein 915kcal 1063kcal N/A
Weight per 100 calories 233g 28g N/A
Unsaturated / Saturated Fat ratio 1.6 0.06 N/A
Net carbs 9.12g 6.23g N/A
Sugar 7.82g 6.23g N/A
Vitamin E 0.3mg 0.24mg 0%
Tryptophan 0.008mg 0.039mg 0%
Threonine 0.011mg 0.121mg 0%
Isoleucine 0.008mg 0.131mg 0%
Leucine 0.016mg 0.247mg 0%
Lysine 0.025mg 0.147mg 0%
Methionine 0.002mg 0.062mg 0%
Phenylalanine 0.009mg 0.169mg 0%
Valine 0.01mg 0.202mg 0%
Histidine 0.005mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
Papaya
1
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more WaterWater +87.4%
Contains more ProteinProtein +608.5%
Contains more FatsFats +12780.8%
Contains more CarbsCarbs +40.8%
Contains more OtherOther +146.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +1879.2%
Contains more Poly. FatPolyunsaturated fat +531%

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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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.