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Papaya vs Mango - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on May 19, 2021
Education: Haigazian Medical University
Papaya
vs
Mango

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.

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 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 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.

This article will 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.

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
Papaya
1
:
9
Mango
Contains more Vitamin C +67.3%
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 Folate +16.2%
Contains more Vitamin K +61.5%
Equal in Vitamin B5 - 0.197
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin C +67.3%
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 Folate +16.2%
Contains more Vitamin K +61.5%
Equal in Vitamin B5 - 0.197

Minerals

Both fruits don't have peculiar mineral profiles. However, we can say that mango is richer 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Papaya
4
:
4
Mango
Contains more Calcium +81.8%
Contains more Iron +56.3%
Contains more Magnesium +110%
Contains more Phosphorus +40%
Contains less Sodium -87.5%
Contains more Zinc +12.5%
Contains more Copper +146.7%
Equal in Potassium - 168
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Calcium +81.8%
Contains more Iron +56.3%
Contains more Magnesium +110%
Contains more Phosphorus +40%
Contains less Sodium -87.5%
Contains more Zinc +12.5%
Contains more Copper +146.7%
Equal in Potassium - 168

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.They're

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

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.

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 the 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 anti-carcinogenic 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 good effects 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 been 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)

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. Anticarcinogenic Effects of Polyphenolics from Mango 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
Education: Haigazian Medical University
Last updated: May 19, 2021

Infographic

Papaya vs Mango infographic
Infographic link

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.
Papaya Mango
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

All nutrients comparison - raw data values

Nutrient Papaya Mango Opinion
Net carbs 9.12g 13.38g Mango
Protein 0.47g 0.82g Mango
Fats 0.26g 0.38g Mango
Carbs 10.82g 14.98g Mango
Calories 43kcal 60kcal Mango
Starch 0g g Papaya
Fructose 3.73g 4.68g Mango
Sugar 7.82g 13.66g Papaya
Fiber 1.7g 1.6g Papaya
Calcium 20mg 11mg Papaya
Iron 0.25mg 0.16mg Papaya
Magnesium 21mg 10mg Papaya
Phosphorus 10mg 14mg Mango
Potassium 182mg 168mg Papaya
Sodium 8mg 1mg Mango
Zinc 0.08mg 0.09mg Mango
Copper 0.045mg 0.111mg Mango
Vitamin A 950IU 1082IU Mango
Vitamin E 0.3mg 0.9mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 60.9mg 36.4mg Papaya
Vitamin B1 0.023mg 0.028mg Mango
Vitamin B2 0.027mg 0.038mg Mango
Vitamin B3 0.357mg 0.669mg Mango
Vitamin B5 0.191mg 0.197mg Mango
Vitamin B6 0.038mg 0.119mg Mango
Folate 37µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K 2.6µg 4.2µg Mango
Tryptophan 0.008mg 0.013mg Mango
Threonine 0.011mg 0.031mg Mango
Isoleucine 0.008mg 0.029mg Mango
Leucine 0.016mg 0.05mg Mango
Lysine 0.025mg 0.066mg Mango
Methionine 0.002mg 0.008mg Mango
Phenylalanine 0.009mg 0.027mg Mango
Valine 0.01mg 0.042mg Mango
Histidine 0.005mg 0.019mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.081g 0.092g Papaya
Monounsaturated Fat 0.072g 0.14g Mango
Polyunsaturated fat 0.058g 0.071g Mango

Which food is preferable for your diet?

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

People also compare

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
28
Papaya
26
Mango
Mineral Summary Score
9
Papaya
10
Mango

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
3%
Papaya
5%
Mango
Carbohydrates
11%
Papaya
15%
Mango
Fats
1%
Papaya
2%
Mango

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.

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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/nutrients
  2. 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.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.