Papaya vs Mango - Health impact and Nutrition Comparison
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.
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.
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.
Mango is lower in calories compared to papaya. Both are categorized as low-calorie foods.
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.
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.
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.
Mangos and papayas can be consumed without any restriction 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 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)
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)
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)
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)
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)
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.
Vitamin and Mineral Summary Scores
Comparison summary table
|Lower in Sugar|
|Lower in Saturated Fat|
|Lower in price|
|Lower in Sodium|
|Lower in glycemic index|
|Rich in vitamins|
|Lower in Cholesterol||Equal|
|Rich in minerals||Equal|
Which food is preferable for your diet?
|Low Calories diet|
|Low Fats diet|
|Low Carbs diet|
|Low glycemic index diet|
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All nutrients comparison - raw data values