Mango vs. Papaya

Nutrition comparison of Mango and Papaya


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

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

For a quick recap of significant nutrients and differences in mango and papaya:

  • Both mango and papaya are high in Vitamin C.
  • Mango has more Vitamin B6.
  • Mango has more beta-carotene than papaya, however, papaya contains more lycopene and lutein + zeaxanthin than mango.
Detailed nutritional comparison of mango 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 (Mangos, raw) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mango src
Image of Papaya src

Calories and Carbs

calories

Mango and papaya contain similar amounts of calories - mango has 60 calories per 100 grams and papaya has 43 calories.

For macronutrient ratios, mango is similar to papaya for protein, carbs and fat. Mango has a macronutrient ratio of 5:90:5 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mango Papaya
Protein 5% 4%
Carbohydrates 90% 91%
Fat 5% 5%
Alcohol ~ ~

carbohydrates

Mango and papaya contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.

dietary fiber

Mango and papaya contain similar amounts of dietary fiber - mango has 1.6g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.

sugar

Papaya has 43% less sugar than mango - mango has 13.7g of sugar per 100 grams and papaya has 7.8g of sugar.

Protein

protein

Mango and papaya contain similar amounts of protein - mango has 0.82g of protein per 100 grams and papaya has 0.47g of protein.

Fat

saturated fat

Both mango and papaya are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.

Vitamins

Vitamin C

Both mango and papaya are high in Vitamin C. Papaya has 67% more Vitamin C than mango - mango has 36.4mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.

Vitamin A

Mango and papaya contain similar amounts of Vitamin A - mango has 54ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.

Vitamin E

Mango and papaya contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.

Vitamin K

Mango and papaya contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.

The B Vitamins

Mango has more Vitamin B6. Both mango and papaya contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.

Mango Papaya
Thiamin 0.028 MG 0.023 MG
Riboflavin 0.038 MG 0.027 MG
Niacin 0.669 MG 0.357 MG
Pantothenic acid 0.197 MG 0.191 MG
Vitamin B6 0.119 MG 0.038 MG
Folate 43 UG 37 UG

Minerals

calcium

Papaya has 82% more calcium than mango - mango has 11mg of calcium per 100 grams and papaya has 20mg of calcium.

iron

Mango and papaya contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and papaya has 0.25mg of iron.

potassium

Mango and papaya contain similar amounts of potassium - mango has 168mg of potassium per 100 grams and papaya has 182mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, both mango and papaya contain small amounts of apigenin, luteolin, kaempferol and myricetin.

Mango Papaya
apigenin 0.01 mg 0.01 mg
luteolin 0.02 mg 0.02 mg
kaempferol 0.05 mg 0.01 mg
myricetin 0.06 mg 0.02 mg

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, mango has more beta-carotene than papaya per 100 grams, however, papaya contains more lycopene and lutein + zeaxanthin than mango per 100 grams. Both mango and papaya contain small amounts of alpha-carotene.

Mango Papaya
beta-carotene 640 UG 274 UG
alpha-carotene 9 UG 2 UG
lycopene 3 UG 1828 UG
lutein + zeaxanthin 23 UG 89 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both mango and papaya contain significant amounts of alpha linoleic acid (ALA).

Mango Papaya
alpha linoleic acid 0.051 G 0.047 G
Total 0.051 G 0.047 G

omega 6s

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

Mango Papaya
linoleic acid 0.019 G 0.011 G
Total 0.019 G 0.011 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Mango (Mangos, raw) and Papaya (Papayas, raw) .

Mango g

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G Water G
G Starch G
G Alcohol G


FAQ

Does mango or papaya contain more calories in 100 grams?
Mango and papaya contain similar amounts of calories - mango has 60 calories in 100g and papaya has 43 calories.

Does mango or papaya have more carbohydrates?
By weight, mango and papaya contain similar amounts of carbs - mango has 15g of carbs for 100g and papaya has 10.8g of carbohydrates.