Mango Juice vs. Papaya
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].
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.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
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 1:98:1 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Papaya | |
|---|---|---|
| Protein | 1% | 4% |
| Carbohydrates | 98% | 91% |
| Fat | 1% | 5% |
| 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 |
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 Juice (Mango nectar, canned) and Papaya (Papayas, raw) .
Mango Juice g
()
|
Daily Values (%) |
Papaya g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mango juice or papaya contain more calories in 100 grams?Mango juice and papaya contain similar amounts of calories - mango juice has 51 calories in 100g and papaya has 43 calories.
Does mango juice or papaya have more carbohydrates?
By weight, mango juice and papaya contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and papaya has 10.8g of carbohydrates.