Watermelon vs. Papaya — Health Impact and Nutrition Comparison

Macronutrients

Papayas are richer in protein, carbs, and fiber. On the other hand, watermelons contain more protein and fewer sugars. Both contain no cholesterol.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Watermelon

2

Protein: 0.61 g

Fats: 0.15 g

Carbs: 7.55 g

Water: 91.45 g

Other: 0.24 g

Papaya

3

Protein: 0.47 g

Fats: 0.26 g

Carbs: 10.82 g

Water: 88.06 g

Other: 0.39 g

Contains more ProteinProtein

+29.8%

Contains more FatsFats	+73.3%
Contains more CarbsCarbs	+43.3%
Contains more OtherOther	+62.5%

~equal in Water ~88.06g

Carbohydrates

Papaya is higher in carbs than watermelon, containing around 11g of carbs in comparison to 7.5g in watermelon. It is richer in both sugar and fiber content. Instead, watermelon contains more amounts of sucrose. 

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Watermelon

2

Starch: 0 g

Sucrose: 1.21 g

Glucose: 1.58 g

Fructose: 3.36 g

Lactose: 0 g

Maltose: 0.06 g

Galactose: 0 g

Papaya

2

Starch: 0 g

Sucrose: 0 g

Glucose: 4.09 g

Fructose: 3.73 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more SucroseSucrose	+∞%
Contains more MaltoseMaltose	+∞%

Contains more GlucoseGlucose	+158.9%
Contains more FructoseFructose	+11%

~equal in Starch ~0g

~equal in Lactose ~0g

~equal in Galactose ~0g

Vitamins

Papaya is relatively high in vitamins. It contains seven times more Vitamin K, six times more Vitamin C, and five times more Vitamin E than watermelon. Vitamin A, Vitamin B3, Vitamin K, and Vitamin B2 are also higher in Papaya.

 On the other hand, watermelon has more Vitamin B1, Vitamin B5, and Vitamin B6 than kiwifruit. Both 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.

Watermelon

3

Papaya

8

Contains more Vitamin B1Vitamin B1	+43.5%
Contains more Vitamin B5Vitamin B5	+15.7%
Contains more Vitamin B6Vitamin B6	+18.4%

Contains more Vitamin CVitamin C	+651.9%
Contains more Vitamin AVitamin A	+67%
Contains more Vitamin EVitamin E	+500%
Contains more Vitamin B2Vitamin B2	+28.6%
Contains more Vitamin B3Vitamin B3	+100.6%
Contains more Vitamin KVitamin K	+2500%
Contains more FolateFolate	+1133.3%
Contains more CholineCholine	+48.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Overall, Papaya is richer in minerals than watermelon. It has two times more calcium, potassium, and magnesium than watermelon. Watermelon contains more zinc and less sodium.

Both have an equal amount of iron, copper, and 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.

Watermelon

2

Papaya

4

Contains more ZincZinc	+25%
Contains less SodiumSodium	-87.5%

Contains more MagnesiumMagnesium	+110%
Contains more CalciumCalcium	+185.7%
Contains more PotassiumPotassium	+62.5%
Contains more SeleniumSelenium	+50%

~equal in Iron ~0.25mg

~equal in Copper ~0.045mg

~equal in Phosphorus ~10mg

~equal in Manganese ~0.04mg

Glycemic Index

The glycemic index is a value that measures how much a specific food increases your blood sugar levels. The glycemic index of Papaya is lower than that of watermelon. It has a GI equal to 59, whereas the GI of watermelon is equal to 76 (1).

Acidity

On average, watermelon has a pH equal to 2. Papaya has a higher pH; it ranges from 5.5 – to 5.9.

Calories

Papaya contains more calories than watermelon. It has 43 calories per 100 g, while watermelon has 30 calories per 100 g. The food energy of Papaya is equal to 43 Kcal, and watermelon has 30 Kcal.

Weight loss

Watermelon is used in different diets due to its low calories, water content, and high vitamin amount. The watermelon diet lasts three days, during which people consume nothing but watermelon.

Papaya is also used in different diets. It contains papain which may help to digest proteins and clean the intestinal walls. Besides, papaya seeds can prevent your body from absorbing fat and by that, help you to lose weight (2) (3).

Diabetes

There is no such study directly associated with watermelon consumption and diabetes management. Watermelon contains a high amount of lycopene, a powerful antioxidant, and may help fight against chronic diseases. However, more research is needed (4).

On the other hand, Papaya is rich in fiber and can help lower blood glucose levels in the case of type 1 diabetes and may keep blood sugar and insulin levels in case of type 2 diabetes9 (5).

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Papaya is rich in antioxidants like vitamin C and beta-carotene, which help reduce oxidative stress and inflammation in the body. However, there is no conclusive evidence to suggest that papaya can reduce LDL oxidation, which is important for preventing atherosclerosis. On the other hand, papaya is a great source of potassium, which can help regulate blood pressure by balancing the sodium levels in the body.

Watermelon is packed with lycopene, a powerful antioxidant that gives it its vibrant red color. Lycopene has been linked to a reduced risk of heart disease by lowering levels of LDL (“bad” cholesterol) and reducing inflammation in the arteries. 

According to this study, lycopene in doses of ≥ 25mg daily can reduce LDL cholesterol by 10%, comparable to low doses of statins. Further research is needed to confirm its effects on total serum cholesterol and systolic blood pressure (6, 7).

Moreover, watermelon is an excellent source of citrulline, an amino acid that gets converted into nitric oxide in the body. Nitric oxide helps dilate blood vessels, improving blood flow and reducing blood pressure. 

In summary, both papaya and watermelon offer cardiovascular benefits through their antioxidant content, but watermelon's high levels of lycopene and citrulline make it particularly beneficial for heart health. Incorporating both fruits into a balanced diet can help support a healthy cardiovascular system (8).

Cancer

According to studies, watermelon contains lycopene, which is a powerful antioxidant that has anti-cancer effects. Studies show that lycopene may lower the insulin-like growth factor, which is linked to cancer.

Researches show that Papaya also contains lycopene and several phytochemicals, which may help to treat health problems. It is highly effective against hormone-related cancer and may stop the growth of cancer cells and normalize the cell cycle (9) (10).

Skin and Hair Health

Vitamin A and Vitamin C are essential vitamins for your skin and hair health. Vitamin A is it helps to create and repair skin cells. Vitamin C may help produce collagen, a protein that keeps your skin supple and your hair strong. If your body lacks Vitamin A, your skin will look dry and flaky. Both Papaya and watermelon are picked with these vitamins in high amounts. Besides, watermelon contains lycopene and beta-carotene that help protect your skin from sunburn (11) (12).

Inflammation

Papaya contains two enzymes, papain and chymopapain, which digest protein. These enzymes can help with digestion and reduce inflammation. In particular, they may help with chronic inflammatory diseases, such as asthma and arthritis. On the other hand, watermelon is rich in anti-inflammatory antioxidants and Vitamin C. According to the 2015 rut study, the control ruts group fed watermelon had a lower level of oxidative stress and the inflammatory marker C-reactive protein (13) (14).

Kidney Health

Potassium is an essential mineral that may support kidney health. It removes the toxins deposited in the kidneys and reduces the accumulation of uric acid in the blood. Besides, papaya seeds play an essential part in keeping the kidney healthy. They contain flavonoids that help keep the cells from degenerating and prevent the kidney from dysfunctioning (15).

Allergy

An allergy to watermelon is rare; however, the symptoms are similar to a food allergy. Symptoms usually include hives, itchy or tingly lips, tongue, throat, coughing, stomach pain, or cramping. Papayas are possibly unsafe if they are taken in large amounts. People who have an allergy to latex may also be allergic to papayas. Papaya latex applied to the skin can cause severe irritation and allergic reactions (16) (17).

Other Side Effects

Papayas can be unsafe during pregnancy. Papain in these fruits can cause congenital disabilities. In rare cases, people can have an allergy to Papaya if they are allergic to papain (16).