Food comparison · IFCT 2017
Papaya vs Mango: nutrition per 100 g
Per 100 g, ripe papaya is lighter than banganapalli mango, 24 kcal against 42, with half the sugar and more fibre and vitamin C, 43.1 mg against 33.0 mg, according to IFCT 2017. Mango has more beta-carotene, 1168 micrograms against 694, and the highest folate of any fruit in the tables, 82 micrograms. Both are rich, everyday sources of vitamins.
Papaya and Mango, nutrient by nutrient
Every nutrient IFCT 2017 reports for both, per 100 g of the edible portion. The last column names the side with more of it, which is not always the better side: more sodium or saturated fat is not an advantage.
| Nutrient | Papaya | Mango | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 24 kcal | 42 kcal | Mango |
| Protein | 0.4 g | 0.5 g | Mango |
| Carbohydrate (available) | 4.6 g | 8.2 g | Mango |
| Dietary fibre | 2.8 g | 1.9 g | Papaya |
| Free sugars | 4.1 g | 7.8 g | Mango |
| Total fat | 0.2 g | 0.6 g | Mango |
| Water | 91.5 g | 88.4 g | Papaya |
| Fats | |||
| Saturated fat | 0.06 g | 0.17 g | Mango |
| Monounsaturated fat | 0.03 g | 0.13 g | Mango |
| Polyunsaturated fat | 0.05 g | 0.13 g | Mango |
| Omega-3 (alpha-linolenic acid) | 38 mg | 101 mg | Mango |
| Cholesterol | 0 mg | 0 mg | Same |
| Minerals | |||
| Calcium | 15 mg | 16 mg | Mango |
| Iron | 0.23 mg | 0.51 mg | Mango |
| Zinc | 0.08 mg | 0.12 mg | Mango |
| Magnesium | 11 mg | 13 mg | Mango |
| Phosphorus | 18 mg | 11 mg | Papaya |
| Potassium | 173 mg | 144 mg | Papaya |
| Sodium | 7 mg | 1 mg | Papaya |
| Copper | 0.04 mg | 0.1 mg | Mango |
| Selenium | 12.8 µg | 1.9 µg | Papaya |
| Vitamins | |||
| Vitamin C | 43.1 mg | 33 mg | Papaya |
| Beta-carotene | 694 µg | 1,168 µg | Mango |
| Thiamine (B1) | 0.03 mg | 0.03 mg | Same |
| Riboflavin (B2) | 0.11 mg | 0.04 mg | Papaya |
| Niacin (B3) | 0.33 mg | 0.26 mg | Papaya |
| Vitamin B6 | 0.04 mg | 0.12 mg | Mango |
| Folate (B9) | 61 µg | 82 µg | Mango |
| Vitamin E (alpha-tocopherol) | 0.03 mg | 0.26 mg | Mango |
| Vitamin K1 | 2.6 µg | 4.8 µg | Mango |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Papaya vs Mango: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/papaya-vs-mango/
Energy, sugar and fibre
Papaya is one of the lightest fruits in IFCT 2017: 24 kcal per 100 g, with 4.6 g of carbohydrate and 4.1 g of sugar. Banganapalli mango, the large yellow Andhra variety analysed here, has 42 kcal, 8.2 g of carbohydrate and 7.8 g of sugar, about 1.9 times papaya's sugar. These mango figures sit lower than many people would expect for a ripe mango, and other varieties may differ. Papaya has more fibre, 2.8 g against 1.9 g. Both are mostly water, 91.5 g and 88.4 g per 100 g.
Vitamin C and beta-carotene
Papaya has 43.1 mg of vitamin C per 100 g, covering 54 per cent of a man's daily requirement, against 33.0 mg and 41 per cent for mango. Both are good sources, and either does more for vitamin C than apple or banana.
Mango leads on beta-carotene, 1168 micrograms per 100 g against 694, about 1.7 times as much, ranking 3rd of 41 fruits. Papaya is not far behind, ranking 5th. The body turns beta-carotene into vitamin A, needed for eyesight, skin and normal growth, which makes both fruits valuable for children in season.
Folate, minerals and other vitamins
Mango ranks 1st of 44 fruits for folate, with 82 micrograms per 100 g, covering 37 per cent of a woman's daily need. Papaya is 3rd, with 61 micrograms. Mango also has more vitamin B6, 0.12 mg against 0.04 mg, and much more vitamin E, 0.26 mg against 0.03 mg. Papaya has more riboflavin, 0.11 mg against 0.04 mg.
Mango has about twice the iron, 0.51 mg against 0.23 mg, and more copper; papaya has more potassium, 173 mg against 144 mg, and phosphorus. IFCT 2017 lists 12.8 micrograms of selenium for papaya, unusually high for a fruit, so that figure is best read with care. Calcium is similar in both.
Year-round papaya, summer mango
Papaya grows in backyards across India, fruits all year and is cheap, which makes it an easy breakfast fruit, often with a squeeze of lime. Raw green papaya is cooked as a vegetable in Bengal, Kerala and the north-east. Mango is the summer festival: Alphonso and kesar in the west, banganapalli and totapuri in the south, langra, dasheri and chausa in the north, himsagar in Bengal. It becomes aamras, lassi, shrikhand and pickles. Eating mango as whole fruit rather than sweetened aamras keeps the sugar in check.
Which one, for what
For fewer calories, less sugar, more fibre and more vitamin C, papaya is the lighter everyday fruit, ideal for weight control and available all year. For beta-carotene, folate and vitamin E, mango leads, and it is a fine seasonal treat. For diabetes planning, papaya has less sugar per 100 g, while mango portions are best kept small, with fruit choices agreed with a doctor or dietitian. For pregnancy, both bring folate; mango slightly more. On budget, papaya is cheaper. For taste and tradition, nothing replaces the summer mango, so enjoy it in season.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about papaya vs mango
Which is better for weight loss, papaya or mango?
Papaya. It has 24 kcal and 4.1 g of sugar per 100 g against 42 kcal and 7.8 g in banganapalli mango, plus more fibre. Mango can still fit a weight-loss diet as a measured portion of fresh fruit rather than aamras or milkshake.
Which has more vitamin A, papaya or mango?
Mango has more beta-carotene, which the body turns into vitamin A: 1168 micrograms per 100 g against 694 in papaya, according to IFCT 2017. Both rank among the top five fruits for beta-carotene.
Can people with diabetes eat mango?
Many can in small portions. Mango has more sugar than papaya per 100 g, and very ripe or sweet varieties have more still. Eating it as part of a meal rather than as juice helps. Portions should be set with a doctor or dietitian.
Is papaya safe during pregnancy?
Ripe papaya is commonly eaten in pregnancy and brings vitamin C and folate. Unripe or semi-ripe papaya contains latex, which is traditionally avoided in pregnancy. Pregnant women should follow their doctor's advice on raw papaya.