Mango vs Papaya
Nutrition comparison per 100g · USDA FNDDS & USDA FNDDS
Mango, raw is higher in more vitamins & minerals
Calories (kcal)
Mango 60
Papaya 43
Protein (g)
Mango 0.820
Papaya 0.470
Carbs (g)
Mango —
Papaya —
Fat (g)
Mango 0.380
Papaya 0.260
Fiber (g)
Mango 1.60
Papaya 1.70
Quick answers
Which has more protein?
Mango, raw — 0.820g vs 0.470g per 100g.
Which has fewer calories?
Papaya, raw — 43 vs 60 kcal per 100g.
Which is more nutrient-dense?
Mango, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Mango | Papaya | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 60 kcal | 43 kcal | +40% |
| Macronutrients | |||
| Water | 83.5 g | 88.1 g | -5% |
| Protein | 0.820 g | 0.470 g | +74% |
| Total lipid (fat) | 0.380 g | 0.260 g | +46% |
| Fiber, total dietary | 1.60 g | 1.70 g | -6% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.092 g | 0.081 g | +14% |
| Fatty acids, total monounsaturated | 0.140 g | 0.072 g | +94% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 36.4 mg | 60.9 mg | -40% |
| Thiamin (Vitamin B1) | 0.028 mg | 0.023 mg | +22% |
| Riboflavin (Vitamin B2) | 0.038 mg | 0.027 mg | +41% |
| Niacin (Vitamin B3) | 0.669 mg | 0.357 mg | +87% |
| Vitamin B-6 — Pyridoxine | 0.119 mg | 0.038 mg | +213% |
| Biotin (Vitamin B7) | 43.0 ug | 37.0 ug | +16% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 7.60 mg | 6.10 mg | +25% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 54.0 ug | 47.0 ug | +15% |
| Carotene, alpha | 9.00 ug | 2.00 ug | +350% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 20.0 mg | -45% |
| Iron, Fe | 0.160 mg | 0.250 mg | -36% |
| Magnesium, Mg | 10.0 mg | 21.0 mg | -52% |
| Phosphorus, P | 14.0 mg | 10.0 mg | +40% |
| Potassium, K | 168 mg | 182 mg | -8% |
| Sodium, Na | 1.00 mg | 8.00 mg | -87% |
| Zinc, Zn | 0.090 mg | 0.080 mg | +13% |
| Copper, Cu | 0.111 mg | 0.045 mg | +147% |
| Selenium, Se | 0.600 ug | 0.600 ug | = |
| Other Nutrients | |||
| Carbohydrate, by summation | 15.0 g | 10.8 g | +38% |
| Total Sugars | 13.7 g | 7.82 g | +75% |
| Folic acid (Vitamin B9 — synthetic) | 43.0 ug | 37.0 ug | +16% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 43.0 ug | 37.0 ug | +16% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| trans-beta-Carotene | 640 ug | 274 ug | +134% |
| Beta-carotene (Provitamin A) | 10.0 ug | 589 ug | -98% |
| trans-Lycopene | 3.00 ug | 1828 ug | -100% |
| cis-Lutein/Zeaxanthin | 23.0 ug | 89.0 ug | -74% |
| Tocopherols and tocotrienols | 0.900 mg | 0.300 mg | +200% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | 4.20 ug | 2.60 ug | +62% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.001 g | 0.002 g | -50% |
| SFA 14:0 (Myristic acid) | 0.013 g | 0.013 g | = |
| SFA 16:0 (Palmitic acid) | 0.072 g | 0.060 g | +20% |
| SFA 18:0 (Stearic acid) | 0.004 g | 0.004 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.067 g | 0.038 g | +76% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.075 g | 0.034 g | +121% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.071 g | 0.058 g | +22% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.019 g | 0.011 g | +73% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.051 g | 0.047 g | +9% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA FNDDS and USDA FNDDS. Diff column shows percentage difference relative to Food B.
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