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  6. Passion fruit vs. Papaya

Passion fruit vs. Papaya — In-Depth Nutrition Comparison

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What are the differences between passion fruit and papaya?

  • Passion fruit is higher in fiber, iron, phosphorus, vitamin B2, vitamin B3, and vitamin A, yet papaya is higher in vitamin C and folate.
  • Passion fruit's daily need coverage for fiber is 35% more.
  • Passion fruit has 7 times more phosphorus than papaya. While passion fruit has 68mg of phosphorus, papaya has only 10mg.
  • The glycemic index of passion fruit is lower.

We used Passion-fruit, (granadilla), purple, raw and Papayas, raw types in this article.

Infographic

Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 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 MagnesiumMagnesium +38.1%
Contains more PotassiumPotassium +91.2%
Contains more IronIron +540%
Contains more CopperCopper +91.1%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +580%
Contains more CalciumCalcium +66.7%
Contains less SodiumSodium -71.4%
~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 100% 0% 21% 0.4% 0% 30% 28% 0% 23% 0% 1.8% 11%
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%
Contains more Vitamin AVitamin A +36.2%
Contains more Vitamin B2Vitamin B2 +381.5%
Contains more Vitamin B3Vitamin B3 +320.2%
Contains more Vitamin B6Vitamin B6 +163.2%
Contains more Vitamin CVitamin C +103%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +271.4%
Contains more FolateFolate +164.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Papaya DV% diff.
Fiber 10.4g 1.7g 35%
Vitamin C 30mg 60.9mg 34%
Iron 1.6mg 0.25mg 17%
Phosphorus 68mg 10mg 8%
Vitamin B2 0.13mg 0.027mg 8%
Vitamin B3 1.5mg 0.357mg 7%
Folate 14µg 37µg 6%
Potassium 348mg 182mg 5%
Copper 0.086mg 0.045mg 5%
Vitamin B6 0.1mg 0.038mg 5%
Fructose 3.73g 5%
Carbs 23.38g 10.82g 4%
Vitamin B5 0.191mg 4%
Calories 97kcal 43kcal 3%
Protein 2.2g 0.47g 3%
Magnesium 29mg 21mg 2%
Vitamin A 64µg 47µg 2%
Vitamin E 0.02mg 0.3mg 2%
Manganese 0.04mg 2%
Vitamin B1 0mg 0.023mg 2%
Vitamin K 0.7µg 2.6µg 2%
Polyunsaturated fat 0.411g 0.058g 2%
Fats 0.7g 0.26g 1%
Calcium 12mg 20mg 1%
Sodium 28mg 8mg 1%
Protein per 100 calories 2.3g 1.1g N/A
Calories per 10 g protein 441kcal 915kcal N/A
Weight per 100 calories 103g 233g N/A
Net carbs 12.98g 9.12g N/A
Sugar 11.2g 7.82g N/A
Zinc 0.1mg 0.08mg 0%
Selenium 0.6µg 0.6µg 0%
Choline 7.6mg 6.1mg 0%
Saturated fat 0.059g 0.081g 0%
Monounsaturated fat 0.086g 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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
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
Contains more ProteinProtein +368.1%
Contains more FatsFats +169.2%
Contains more CarbsCarbs +116.1%
Contains more OtherOther +102.6%
Contains more WaterWater +20.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Papaya
Papaya
0
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 -27.2%
Contains more Mono. FatMonounsaturated fat +19.4%
Contains more Poly. FatPolyunsaturated fat +608.6%

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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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.