Papaya vs. Mango — Health Impact and Nutrition Comparison

Does mango taste like papaya?

Ripe mangos have a sweet flavor. They taste almost like melon, with some citrus notes in the flavor. A ripe papaya has kind of a similar taste, but it is not as sweet as a mango. Besides, papaya has a buttery texture, while mango's flesh is more solid. 

Because of the enzyme called papain, papaya has a pungent, musky smell. In contrast, mango has a soft, fruity, rich, and sweet aroma. 

Culinary world

Mangos can be used in a variety of recipes 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, desserts, and juice, as well as being consumed raw. They are a popular ingredient in fruit salads, as well.

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

Macronutrients

This article will examine the differences between the nutritional contents of 100g servings of raw mangos and raw papayas. As you can see in the infographic below, papaya is slightly richer in water, containing 88% of water, while mango has 83% of it. The chart also indicates that mango is higher in carbs. Let's find out the differences in detail in the corresponding sections.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Papaya

2

Protein: 0.47 g

Fats: 0.26 g

Carbs: 10.82 g

Water: 88.06 g

Other: 0.39 g

Mango

3

Protein: 0.82 g

Fats: 0.38 g

Carbs: 14.98 g

Water: 83.46 g

Other: 0.36 g

Contains more ProteinProtein	+74.5%
Contains more FatsFats	+46.2%
Contains more CarbsCarbs	+38.4%

~equal in Water ~83.46g

~equal in Other ~0.36g

Carbs

Mango has a higher carbohydrate content compared to papaya. Mango provides up to 5% of the daily carbohydrate requirement. Mango is higher in sucrose and fructose, while papaya is 2 times richer in glucose. 

Fiber

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Papaya

1

Starch: 0 g

Sucrose: 0 g

Glucose: 4.09 g

Fructose: 3.73 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Mango

2

Starch: 0 g

Sucrose: 6.97 g

Glucose: 2.01 g

Fructose: 4.68 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more GlucoseGlucose

+103.5%

Contains more SucroseSucrose	+∞%
Contains more FructoseFructose	+25.5%

~equal in Starch ~0g

~equal in Lactose ~0g

~equal in Maltose ~0g

~equal in Galactose ~0g

Proteins and fats

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

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 food. In numbers, mango has a GI of 51, while papaya's GI equals 59. Find out more about the GI values of different foods in our glycemic index chart.

Calories

Mango is higher in calories compared to papaya: mango provides 17 calories more. Both are categorized as low-calorie foods.

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, containing 60.9 mg of it per 100g. 

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

1

Mango

9

Contains more Vitamin CVitamin C

+67.3%

Contains more Vitamin AVitamin A	+13.9%
Contains more Vitamin EVitamin E	+200%
Contains more Vitamin B1Vitamin B1	+21.7%
Contains more Vitamin B2Vitamin B2	+40.7%
Contains more Vitamin B3Vitamin B3	+87.4%
Contains more Vitamin B6Vitamin B6	+213.2%
Contains more Vitamin KVitamin K	+61.5%
Contains more FolateFolate	+16.2%
Contains more CholineCholine	+24.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.197mg

~equal in Vitamin B12 ~0µg

Minerals

Both fruits don't have peculiar mineral profiles. However, we can say that mango is notably rich in copper.

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

3

Mango

5

Contains more MagnesiumMagnesium	+110%
Contains more CalciumCalcium	+81.8%
Contains more IronIron	+56.3%

Contains more CopperCopper	+146.7%
Contains more ZincZinc	+12.5%
Contains more PhosphorusPhosphorus	+40%
Contains less SodiumSodium	-87.5%
Contains more ManganeseManganese	+57.5%

~equal in Potassium ~168mg

~equal in Selenium ~0.6µg

Vegan

Vegans can consume mangos and papayas without any restrictions 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.

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

Mango and papaya have beneficial effects on blood pressure control. According to this study, long-term consumption of mangoes may decrease systolic blood pressure (1). According to this rat study, papaya probably contains antihypertensive agents that primarily inhibit the alpha-adrenoceptors (like Doxazosin (Cardura); Prazosin (Minipress); Terazosin), which are essential for decreasing arterial blood pressure (2).

The results from this study have shown that mango and papaya can significantly decrease plasma total cholesterol and LDL (bad cholesterol) levels, which is important for people with coronary heart disease and for people who have had a myocardial infarction (3,4). Besides, this property inhibits plaque formation and decreases the risk of atherosclerosis development and heart attacks. 

Both of these may help to prevent thrombogenesis, which is important for people who have atrial fibrillation and other diseases which increase the risk of thrombosis (5,6).

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 (7).

Papayas are associated with decreased risk of obesity and the development of metabolic disorders. Thus, in turn, reducing the risks of developing type 2 diabetes (5).

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 anti-carcinogenic properties and therefore lower the risk of cancer (8) (9).

Papaya extracts have apoptotic and anti-carcinogenic activity on various types of cancer cells. Papaya extracts have good effects on liver, prostate, breast, skin, blood, and colon cancers (10).

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 and boosts the immune system (11) (12).

Papaya extract has been shown to have antioxidative and immunostimulatory characteristics on stress-induced oxidative stress. Overall reducing the risks of various diseases (13). One of the most widespread cognitive problems - Alzheimer's disease, is associated with oxidative damage in the brain (14). A study shows that fermented papaya extract consumption has shown beneficial effects on people with Alzheimer's due to DNA damage reduction (15). 

Eye Health

Mango is especially rich in a group of antioxidants called carotenoids. These chemicals are essential for maintaining the eye health. Mango contains significant amounts of lutein and zeaxanthin (16). These are carotenoids that absorb the excess amounts of sunlight in the retina and protect the eyes from dangerous blue light (17). 

Mango also contains beta-carotene and lycopene (18). The first one is a carotenoid that turns into vitamin A in our body, essential for eye health, due to nighttime blindness and corneal scarry prevention (19). Lycopene is a non-provitamin A carotenoid, which prevents the development of cataracts and age-related macular degeneration (20) (21).

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 (22) (23) (24).

In conclusion, you should be careful while consuming these fruits if you take any of the medicines mentioned above.