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