Mango vs Papaya – Which is Healthier?

Our Verdict

When comparing mango to papaya, we picked the mango.

Why?

Both are great! But there are some things to set them apart:

In terms of macros, this one’s not so big of a difference. They are equal in fiber, while mango has more protein and slightly more carbs. They are both low glycemic index, so we’ll call this one a tie, or the slenderest nominal win for papaya.

When it comes to vitamins, mango has more of vitamins A, B1, B3, B5, B7, B9, E, and K, while papaya has more vitamin C. However, a cup of mango already gives the RDA of vitamin C, so at this point, it’s not even really much of a bonus that papaya has more. In any case, a clear and overwhelming win in the vitamins category for mango.

Looking at minerals, this one’s closer; mango has more copper, manganese, phosphorus, and zinc, while papaya has more calcium, iron, and magnesium. Still, a 4:3 win for mango.

In other considerations, both of these fruits interact with warfarin and many other anticoagulants. So if you’re taking those, you might want to skip these, or at least consult with your doctor/pharmacist for input on your personal situation.

Adding up the sections makes for a clear overall win for mango, but by all means enjoy either or both (unless taking an anticoagulant), as diversity is good!

Want to learn more?

You might like to read:

5 Ways To Make Your Smoothie Blood Sugar Friendly (Avoid the Spike!)

Take care!