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  6. Papaya vs. Mustard Greens Raw

Papaya vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between papaya and mustard Greens Raw?

  • Papaya has less vitamin K, iron, copper, vitamin A, vitamin E, vitamin B6, vitamin C, calcium, phosphorus, and vitamin B2 than mustard Greens Raw.
  • Mustard Greens Raw' daily need coverage for vitamin K is 212% higher.

We used Papayas, raw and Mustard greens, raw types in this comparison.

Infographic

Papaya vs Mustard Greens Raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +475%
Contains more PotassiumPotassium +111%
Contains more IronIron +556%
Contains more CopperCopper +266.7%
Contains more ZincZinc +212.5%
Contains more PhosphorusPhosphorus +480%
Contains more SeleniumSelenium +50%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Papaya
Papaya
1
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 233% 0% 50% 40% 20% 25% 15% 13% 42% 0% 644% 9%
Contains more FolateFolate +208.3%
Contains more Vitamin CVitamin C +14.9%
Contains more Vitamin AVitamin A +221.3%
Contains more Vitamin EVitamin E +570%
Contains more Vitamin B1Vitamin B1 +247.8%
Contains more Vitamin B2Vitamin B2 +307.4%
Contains more Vitamin B3Vitamin B3 +124.1%
Contains more Vitamin B6Vitamin B6 +373.7%
Contains more Vitamin KVitamin K +9803.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.21mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papaya Mustard Greens Raw DV% diff.
Vitamin K 2.6µg 257.5µg 212%
Iron 0.25mg 1.64mg 17%
Copper 0.045mg 0.165mg 13%
Vitamin A 47µg 151µg 12%
Vitamin E 0.3mg 2.01mg 11%
Vitamin B6 0.038mg 0.18mg 11%
Vitamin C 60.9mg 70mg 10%
Calcium 20mg 115mg 10%
Phosphorus 10mg 58mg 7%
Potassium 182mg 384mg 6%
Fiber 1.7g 3.2g 6%
Vitamin B2 0.027mg 0.11mg 6%
Folate 37µg 12µg 6%
Protein 0.47g 2.86g 5%
Vitamin B1 0.023mg 0.08mg 5%
Fructose 3.73g 5%
Magnesium 21mg 32mg 3%
Vitamin B3 0.357mg 0.8mg 3%
Carbs 10.82g 4.67g 2%
Zinc 0.08mg 0.25mg 2%
Manganese 0.04mg 2%
Calories 43kcal 27kcal 1%
Sodium 8mg 20mg 1%
Selenium 0.6µg 0.9µg 1%
Choline 6.1mg 0.5mg 1%
Protein per 100 calories 1.1g 11g N/A
Calories per 10 g protein 915kcal 94kcal N/A
Weight per 100 calories 233g 370g N/A
Fats 0.26g 0.42g 0%
Net carbs 9.12g 1.47g N/A
Sugar 7.82g 1.32g N/A
Vitamin B5 0.191mg 0.21mg 0%
Saturated fat 0.081g 0.01g 0%
Monounsaturated fat 0.072g 0.092g 0%
Polyunsaturated fat 0.058g 0.038g 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
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% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more CarbsCarbs +131.7%
Contains more ProteinProtein +508.5%
Contains more FatsFats +61.5%
~equal in Water ~90.7g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +52.6%
Contains less Sat. FatSaturated fat -87.7%
Contains more Mono. FatMonounsaturated fat +27.8%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.