Melon vs. Papaya — Health Impact and Nutrition Comparison

Vitamins

Papaya is relatively high in vitamins than melon. It contains five times more Vitamin E and three times more folate than melon. Vitamin A, Vitamin B3, Vitamin C, Vitamin B5, and Vitamin B1 are also higher in papaya.

Papaya falls in the range of the top 12% of foods as a source of Vitamin C.

On the other hand, melon has more Vitamin B2 and Vitamin B6.

Both papaya and melon contain no Vitamin D and Vitamin B12.

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.

Melon

3

Papaya

7

Contains more Vitamin B2Vitamin B2	+14.8%
Contains more Vitamin B6Vitamin B6	+328.9%
Contains more CholineCholine	+24.6%

Contains more Vitamin CVitamin C	+179.4%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+500%
Contains more Vitamin B1Vitamin B1	+53.3%
Contains more Vitamin B3Vitamin B3	+53.9%
Contains more Vitamin B5Vitamin B5	+127.4%
Contains more FolateFolate	+362.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~2.6µg

Minerals

Papaya is richer in minerals than melon. It has more calcium, potassium, zinc, magnesium, and less sodium than melon. 

On the other hand, melon contains more iron and copper. Both have an equal amount of phosphorus.

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.

Melon

2

Papaya

7

Contains more IronIron	+36%
Contains more CopperCopper	+33.3%

Contains more MagnesiumMagnesium	+90.9%
Contains more CalciumCalcium	+81.8%
Contains more ZincZinc	+14.3%
Contains more PhosphorusPhosphorus	+100%
Contains less SodiumSodium	-11.1%
Contains more ManganeseManganese	+14.3%
Contains more SeleniumSelenium	+50%

~equal in Potassium ~182mg

Glycemic Index

The glycemic index of papaya is lower than that of melon. It has a GI equal to 59, whereas the GI of melon is equal to 62.

Insulin Index

Both fruits have almost an equal insulin index. Papayas’ insulin index is 129, and melon’s insulin index is 127.

Acidity

On average, melon has a pH ranging from 6 to 6.7. The pH value of papaya ranges from 5.5 to 5.9.

Calories

Both melon and papaya are considered low-calorie food. Papaya contains more calories than melon. It has 43 calories per 100 g, while melon has 28 calories per 100 g.

Carbs

Papaya has more carbohydrates than melon. It contains 10.82g of carbs per 100g, whereas melon provides 6.58g of carbs per 100g.

Papaya is also richer in fiber: 1.7g of fiber and 9.12g of net carbs. Melon contains 0.9g of fiber and 5.68g of net carbs. Both are considered low-carb foods.

Fats

Both papaya and melon contain tiny amounts of fats.

Cardiovascular Health

A low-sodium diet and appropriate potassium intake can help regulate your blood pressure. Melon is a low-sodium, potassium-rich fruit that may aid in the maintenance of healthy blood pressure levels [1]. Papaya contains a high amount of antioxidants and phenolic compounds, which have protective effects on HDL cholesterol. These antioxidants may also improve the ratio and reduce the risk of heart diseases [2].

Diabetes

Papaya is high in fiber, which can help lower blood glucose levels in type 1 diabetes and maintain blood sugar and insulin levels in type 2 diabetes [3].

One study shows that fermented papaya preparations can help prevent or manage chronic oxidative stress-related diseases, particularly diabetes and cancer. On the other hand, Overeating papaya may negate these health benefits and cause a blood sugar spike [4].

Although melon contains high carbs that can temporarily raise your blood sugar, it also contains fiber and other nutrients that may help improve blood sugar control over time. However, be mindful of melon consumption [5].

Inflammation

Papaya contains two protein-digesting enzymes, papain, and chymopapain. As a result, they can aid digestion and reduce inflammation. They may be especially beneficial for chronic inflammatory diseases like asthma and arthritis [6].

Allergy

If consumed in large quantities, papayas may be unsafe. Individuals who are allergic to latex may also be allergic to papayas. When applied to the skin, papaya latex can cause severe irritation and allergic reactions.

During pregnancy, papayas can be dangerous. The papain found in these fruits has the potential to cause congenital disabilities. People allergic to papain may develop an allergy to papaya in rare cases [7].

Melon allergy is a common food allergy that usually causes an itchy mouth, face, throat, lips, or tongue swelling [8].