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Mango vs Papaya - Health impact and Nutrition Comparison

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Mango
vs
Papaya

Introduction

Mango is a tropical stone fruit. It's native to the South Asian tropical region. They are now grown throughout the tropical parts of southern America.

Mangoes have a particular aroma, flavor, and texture. The stone is surrounded by a fleshy portion that ranges from orange to yellow colors. This is the edible part of mangos.

They are regarded as a luxury fruit because of their seasonal availability and cultivation delicacy. They are cultivated in tropical climates.

Papaya is native to the Caribbean and Central American tropical regions. They are seasonally available and are considered luxury fruits.
Similar to mangos, they have an orange to yellow colored flesh which is the edible part of papaya. Other than the flesh, the seeds are also used in the culinary world. Even though both of these fruits are seasonally available and considered luxury fruits, papaya is cheaper than mangos.

In this article, we'll compare mango and papaya, focusing on nutritional information, weight loss and diet impacts, and health impacts.

Culinary world

Mangos can be prepared in a variety of ways throughout cultures. Unripe mangos are pickled in Bangladesh. They're also utilized in Indian cuisine to make main courses. Mangos are used to make jam, compotes, and juice, as well as being consumed raw.

Papayas are famously consumed in South Asian and South American cuisines in a variety of ways. They are also consumed as juice or raw.

Nutritional data

Glycemic index

Mangos have a lower glycemic index compared to papaya. Mangos are categorized as low glycemic index foods whereas papaya is categorized as medium glycemic index foods.

Calories

Mango is lower in calories compared to papaya. Both are categorized as low-calorie foods.

Carbs

Mango has a higher carbohydrate content compared to papaya. It provides up to 5% of the daily carbohydrate requirement.

They have equal quantities of fiber despite having varying quantities of carbs. Both provide 8% of the recommended daily fiber intake.

Proteins and fats

Both mango and papaya have negligible amounts of protein and fat.

Vitamins

Mango is richer in folate, vitamin A and K compared to papayas. On the other hand, papaya is richer in Vitamin C.
Based on 300g of each food, both satisfy the daily requirement of vitamin C. However papaya is richer in Vitamin C.

Minerals

Both fruits don’t have peculiar mineral profiles. However, we can say that mango is richer in copper.

Weight loss and diets

Mangoes are recommended as part of a weight-loss diet. They're great for swapping out sweet treats like chocolate. Mangos are low in calories, with the majority of their weight made up of water, and are high in fiber, so they keep you satiated for longer.

Papaya is also recommended as part of weight-loss programs. They can be used to substitute sugary snacks, blended into smoothies, or combined with oatmeal for breakfast. They're mostly made up of water, have few calories, and are high in fiber.

Both of these fruits are helpful for weight loss and should be included in weight-loss diets.

Vegan

Mangos and papayas can be consumed without any restriction in vegan diets.

Keto

Mango and papaya are restricted from the keto diet because their carbohydrate content is too high for the carbohydrate allowance in keto diets.

Alkaline diets

People who follow alkaline diets can consume the seeds of papayas instead of black pepper.

Health impacts

Cardiovascular health

Mango consumption has been linked to a lower risk of chronic cardiovascular disease. (1)
Consumption of papaya is associated with decreased risk of hyperlipidemia and hypertension. Papayas have cardioprotective characteristics. (2)

Diabetes

Mango consumption is linked to lower blood glucose levels and better blood glucose homeostasis in obese people. Obese people have a lower risk of having type 2 diabetes as a result of this. (3)
Papayas are associated with decreased risk of obesity and the development of metabolic disorders. Thus, in turn, reducing risks of developing type 2 diabetes. (2)

Cancer

Fruits like papayas and mangos have been linked to a 32 percent reduction in the chance of developing cancer.

Mangos are high in polyphenolic chemicals, which have anticarcinogenic properties and therefore lower the risk of cancer. (4) (5)

Papaya extracts have an apoptotic and anti-carcinogenic activity on various types of cancer cells. Papaya extracts have promising results on liver, prostate, breast, skin, blood, and colon cancers. (6)

Antioxidant

Mango contains powerful antioxidants such as phenolic chemicals and ascorbic acid. Mangiferin is an antioxidant present in mangos that has anti-scavenging abilities in addition to phenolic chemicals and ascorbic acid. Mangos have excellent antioxidative characteristics that protect tissues from oxidative stress and free radicals. As a result, it protects against a range of diseases. (7) (8)
Papaya extract has shown to have antioxidative and immunostimulatory characteristics on stress-induced oxidative stress. Overall reducing risks of various diseases. (9)

Drug interactions

Warfarin and various anticoagulants interact with mangos and papayas. They alter the way warfarin functions.
In addition to that, papayas also interact with anti-arrhythmic drugs. (10) (11) (12)

Summary

Mango is richer in copper, vitamin K, A, and folate. Mangos have a lower glycemic index and calories. On the other hand, papaya is richer in vitamin C and water. Papayas are cheaper. They have beneficial effects on overall health. Papayas interact with more medications than mangos.

References

  1. https://pubmed.ncbi.nlm.nih.gov/28267855/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682863/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4155986/
  4. https://pubmed.ncbi.nlm.nih.gov/8741778/
  5. https://www.researchgate.net/publication/41806032_Anticarcinogenic_Effects_of_Polyphenolics_from_Mango_Mangifera_indica_Varieties
  6. https://pubmed.ncbi.nlm.nih.gov/31418665/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249901/
  8. https://pubmed.ncbi.nlm.nih.gov/24374812/
  9. https://pubmed.ncbi.nlm.nih.gov/23322975/
  10. https://pubmed.ncbi.nlm.nih.gov/12014354/
  11. https://pubmed.ncbi.nlm.nih.gov/22499231/
  12. https://pubmed.ncbi.nlm.nih.gov/25224345/
Article author photo Jack  Yacoubian
Profession: Haigazian Medical University
Last updated: May 19, 2021

Infographic

Mango 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
4
:
4
Papaya
Contains more Copper +146.7%
Contains more Zinc +12.5%
Contains more Phosphorus +40%
Contains less Sodium -87.5%
Contains more Iron +56.3%
Contains more Calcium +81.8%
Contains more Magnesium +110%
Equal in Potassium - 182
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 17% 15% 15% 3% 5% 2%
Contains more Copper +146.7%
Contains more Zinc +12.5%
Contains more Phosphorus +40%
Contains less Sodium -87.5%
Contains more Iron +56.3%
Contains more Calcium +81.8%
Contains more Magnesium +110%
Equal in Potassium - 182

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
9
:
1
Papaya
Contains more Vitamin A +13.9%
Contains more Vitamin E +200%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +87.4%
Contains more Vitamin B6 +213.2%
Contains more Vitamin K +61.5%
Contains more Folate +16.2%
Contains more Vitamin C +67.3%
Equal in Vitamin B5 - 0.191
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 203% 57% 6% 0% 6% 7% 7% 12% 9% 0% 7% 28%
Contains more Vitamin A +13.9%
Contains more Vitamin E +200%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +87.4%
Contains more Vitamin B6 +213.2%
Contains more Vitamin K +61.5%
Contains more Folate +16.2%
Contains more Vitamin C +67.3%
Equal in Vitamin B5 - 0.191

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Mango
28
Papaya
Mineral Summary Score
10
Mango
9
Papaya

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Mango
3%
Papaya
Carbohydrates
15%
Mango
11%
Papaya
Fats
2%
Mango
1%
Papaya

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mango Papaya
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Papaya
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 5.84g)
Which food is lower in Saturated Fat?
Papaya
Papaya is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.1)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Mango Papaya Opinion
Calories 60 43 Mango
Protein 0.82 0.47 Mango
Fats 0.38 0.26 Mango
Vitamin C 36.4 60.9 Papaya
Carbs 14.98 10.82 Mango
Cholesterol 0 0
Vitamin D 0 0
Iron 0.16 0.25 Papaya
Calcium 11 20 Papaya
Potassium 168 182 Papaya
Magnesium 10 21 Papaya
Sugar 13.66 7.82 Papaya
Fiber 1.6 1.7 Papaya
Copper 0.111 0.045 Mango
Zinc 0.09 0.08 Mango
Starch 0 Papaya
Phosphorus 14 10 Mango
Sodium 1 8 Mango
Vitamin A 1082 950 Mango
Vitamin E 0.9 0.3 Mango
Vitamin D 0 0
Vitamin B1 0.028 0.023 Mango
Vitamin B2 0.038 0.027 Mango
Vitamin B3 0.669 0.357 Mango
Vitamin B5 0.197 0.191 Mango
Vitamin B6 0.119 0.038 Mango
Vitamin B12 0 0
Vitamin K 4.2 2.6 Mango
Folate 43 37 Mango
Trans Fat 0 0
Saturated Fat 0.092 0.081 Papaya
Monounsaturated Fat 0.14 0.072 Mango
Polyunsaturated fat 0.071 0.058 Mango
Tryptophan 0.013 0.008 Mango
Threonine 0.031 0.011 Mango
Isoleucine 0.029 0.008 Mango
Leucine 0.05 0.016 Mango
Lysine 0.066 0.025 Mango
Methionine 0.008 0.002 Mango
Phenylalanine 0.027 0.009 Mango
Valine 0.042 0.01 Mango
Histidine 0.019 0.005 Mango
Fructose 4.68 3.73 Mango

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.