Mango Juice vs. Papaya

Q: Does mango juice or papaya contain more Vitamin C?

Both mango juice and papaya are high in Vitamin C . Papaya has 301% more Vitamin C than mango juice - mango juice has 15.2mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.

Nutrition comparison of Mango Juice and Papaya

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of mango juice versus papaya (100g each) below using 2020 USDA and NIH data^[1].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Micronutrients
Omegas
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For a quick recap of significant nutrients and differences in mango juice and papaya:

Both mango juice and papaya are high in Vitamin C.
Papaya has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Papaya has signficantly more potassium than mango juice.

Detailed nutritional comparison of mango juice and papaya is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.

Mango Juice src

Papaya src

Calories and Carbs

calories

Mango juice and papaya contain similar amounts of calories - mango juice has 51 calories per 100 grams and papaya has 43 calories.

For macronutrient ratios, mango juice is heavier in carbs, lighter in fat and similar to papaya for protein. Mango juice has a macronutrient ratio of 1:98:2 and for papaya, 4:90:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Mango Juice	Papaya
Protein	1%	4%
Carbohydrates	98%	90%
Fat	2%	6%
Alcohol	~	~

carbohydrates

Mango juice and papaya contain similar amounts of carbs - mango juice has 13.1g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.

dietary fiber

Papaya has 467% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.

sugar

Papaya has 37% less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and papaya has 7.8g of sugar.

Protein

protein

Mango juice and papaya contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and papaya has 0.47g of protein.

Fat

saturated fat

Both mango juice and papaya are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.

Vitamins

Vitamin C

Both mango juice and papaya are high in Vitamin C. Papaya has 301% more Vitamin C than mango juice - mango juice has 15.2mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.

Vitamin A

Mango juice and papaya contain similar amounts of Vitamin A - mango juice has 35ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.

Vitamin E

Mango juice and papaya contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.

Vitamin K

Mango juice and papaya contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.

The B Vitamins

Papaya has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

	Mango Juice	Papaya
Thiamin	0.003 MG	0.023 MG
Riboflavin	0.003 MG	0.027 MG
Niacin	0.08 MG	0.357 MG
Pantothenic acid	0.07 MG	0.191 MG
Vitamin B6	0.015 MG	0.038 MG
Folate	7 UG	37 UG

Minerals

calcium

Mango juice and papaya contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and papaya has 20mg of calcium.

iron

Mango juice and papaya contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and papaya has 0.25mg of iron.

potassium

Papaya has signficantly more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and papaya has 182mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.^[4]^[5]

For specific types of carotenoids, both mango juice and papaya contain significant amounts of beta-carotene.

	Mango Juice	Papaya
beta-carotene	402 UG	274 UG
alpha-carotene	~	2 UG
lycopene	~	1828 UG
lutein + zeaxanthin	~	89 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than mango juice per 100 grams.

	Mango Juice	Papaya
alpha linoleic acid	0.008 G	0.047 G
Total	0.008 G	0.047 G

omega 6s

Comparing omega-6 fatty acids, both mango juice and papaya contain small amounts of linoleic acid.

	Mango Juice	Papaya
linoleic acid	0.003 G	0.011 G
Total	0.003 G	0.011 G

Mango Juice 100g ( 100 g )		Daily Values (%)
51KCAL 3%	19%	calories		43KCAL 2%
13G 5%	18%	carbohydrates		11G 4%
0.3G 1%		dietary fiber	467%	1.7G 7%
12G	54%	sugar		7.8G
0.06G 0.1%		total fat	333%	0.26G 0.4%
0.01G 0.1%		saturated fat	693%	0.08G 1%
0.02G		monounsaturated fat	249%	0.07G
0.01G		polyunsaturated fat	495%	0.06G
G		trans fat		G
MG		cholesterol		MG
5MG 0.3%		sodium	60%	8MG 1%
		Vitamins and Minerals
35UG 5%		Vitamin A	34%	47UG 7%
15MG 20%		Vitamin C	307%	61MG 81%
IU %		Vitamin D		IU %
17MG 2%		calcium	18%	20MG 2%
0.36MG 2%	44%	iron		0.25MG 1%
3MG 1%		magnesium	600%	21MG 7%
24MG 1%		potassium	658%	182MG 8%
0MG 0.3%		thiamin (Vit B1)	>999%	0.02MG 2%
0MG 0.3%		riboflavin (Vit B2)	>999%	0.03MG 3%
0.08MG 1%		niacin (Vit B3)	350%	0.36MG 3%
0.02MG 1%		Vitamin B6	100%	0.04MG 3%
0.07MG 1%		pantothenic acid (Vit B5)	171%	0.19MG 4%
7UG 2%		folate (Vit B9)	429%	37UG 9%
UG %		Vitamin B12		UG %
0.21MG 1%		Vitamin E	43%	0.3MG 2%
0.8UG 1%		Vitamin K	225%	2.6UG 3%
0.11G 0.2%		protein	327%	0.47G 1%
UG %		biotin (Vit B7)		UG %
1.5MG 0.4%		choline	307%	6.1MG 1%
MG %		chlorine		MG %
UG %		chromium		UG %
0.02MG 1%		copper	149%	0.05MG 4%
UG %		fluoride		UG %
UG %		iodine		UG %
0.03MG 2%		manganese	33%	0.04MG 2%
UG %		molybdenum		UG %
2MG 0.3%		phosphorus	400%	10MG 1%
0.4UG 1%		selenium	50%	0.6UG 1%
0.02MG 0.3%		zinc	299%	0.08MG 1%
87G		Water	1%	88G
G		Starch		G
G		Alcohol		G
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.