Papaya vs. Mango — Health Impact and Nutrition Comparison
Mangos have a lower glycemic index and calories. Mango is richer in copper, vitamin K, A, and folate. On the other hand, papaya is richer in vitamin C and water. Papayas are cheaper. Papayas interact with more medications than mangos.
Table of contents
- Actual differences
- Nutritional data
- Weight loss and diets
- Health impacts
Mango is a tropical stone fruit. It's native to the tropical regions of South Asia. They are now grown throughout the tropical parts of southern America. The scientific name for mango is Mangifera Indica.
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 luxury fruit because of their seasonal availability and cultivation delicacy. They are cultivated in tropical climates. Mangos are usually available in the summer season.
Papaya is a pear-shaped fruit native to the Caribbean and Central American tropical regions. They are seasonally available and are considered luxury fruits.
Similar to mangos, they have 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, in contrast to mango seeds. Even though both of these fruits are seasonally available and considered luxury fruits, papaya is cheaper than mangos.
This article will compare mango and papaya, focusing on nutritional content, weight loss and diet impacts, and health impacts.
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.
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.
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.
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.
They have equal quantities of fiber despite having varying quantities of carbs. Both provide 8% of the recommended daily fiber intake.
Carbohydrate type comparison
Proteins and fats
Both mango and papaya have negligible amounts of protein and fat.
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.
Mango is higher in calories compared to papaya: mango provides 17 calories more. Both are categorized as low-calorie foods.
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.
Both fruits don't have peculiar mineral profiles. However, we can say that mango is notably rich 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 most 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're mostly made up of water, have few calories, and are high in fiber. They can substitute sugary snacks, blend into smoothies, or combine with oatmeal for breakfast.
Both of these fruits are helpful for weight loss and should be included in weight-loss diets.
Vegans can consume mangos and papayas without any restrictions in vegan diets.
Mango and papaya are restricted from the keto diet because their carbohydrate content is too high for the carbohydrate allowance in keto diets.
People who follow alkaline diets can consume the seeds of papayas instead of black pepper.
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).
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).
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).
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).
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).
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.
- Anticarcinogenic Effects of Polyphenolics from Mango Varieties
Fat Type Comparison
Comparison summary table
|Lower in Sugar|
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Lower in price|
|Lower in Sodium|
|Rich in vitamins|
|Lower in Cholesterol||Equal|
|Rich in minerals||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||47µg||54µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
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Vitamins & Minerals Daily Need Coverage Score
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.
- Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/nutrients
- Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.