Mango vs Papaya – Difference and Comparison
Mango and papaya are nutritionally rich tropical fruits which are often labeled as “super fruits.” Mango belongs to the flowering plant family Anacardiaceae and is native to South Asia and today its cultivation has been extended wide around the world in lots of continents. Each mango is about 4 to 10 cms in width and 5 to 15 cms in length, the shape can be oval or round. The skin of Mango when is un-ripe is green, but when this fruit is ripe the color of the skin turns into golden yellow, crimson red, yellow or orange-red which depends upon the cultivar type. From April until August is the season of fresh mango. Ripe Mangoes are juicy and sweet to eat raw, and also can be used as an ingredient in smoothies, pies, and many other culinary recipes. Papaya is the plant Carica papaya that belongs to Caricaceae family and is native to southern Mexico and neighboring Central America. Papaya is pear-shaped fruit that comes in a variety of sizes ranging from 4-12 inches in diameter and 6-20 inches in length. Papaya is ripe when it feels soft and its skin turned amber to orange color. The texture of Papaya has a soft consistency and has deliciously sweet, musky taste with rich flavor. This fruit can be eaten raw in a smoothie, milkshake and in many other ways. The high nutritive value of those two delicious fruits is one of many reasons why you should include Mango and Papaya into your diet.
Nutrition (Nutrition value per 100 g)
– Mango fruit (Mangifera indica), fresh
– Papaya fruit (Carica papaya), Fresh
• Calories, Fat and Cholesterol
Mango contains 70 Kcal or 3.5% or RDA, while Papaya contains 43 Kcal or 2% of recommended daily allowance. Mango contains 0.27 g or 1% of RDA while 0.26 g or 1% recommended daily allowance, but when we talk about the content of Cholesterol both of this fruits contain 0 mg Cholesterol.
• Protein and Carbohydrates
Mango contains 0.5 g Protein or 1% of RDA and 17 g Carbohydrates or 13% of recommended daily allowance. Papaya contains 0.47 g or 1% of RDA and 10.82 g Carbohydrates or 8% of the recommended daily allowance.
They are excellent sources of many vitamins. Mango contain 27.7 mg Vitamin C or 46% of RDA, 765 IU Vitamin A or 25.5% of RDA, 1.12 mg Vitamin E or 7.5% of RDA, 4.2 µg Vitamin K or 3.5% of RDA, Pyridoxine (Vit B-6) 0.134 mg of 10% of RDA, while Papaya contain 950 IU Vitamin A or 32% of RDA, 60.9 mg Vitamin C or 102% of RDA, 0.30 mg Vitamin E or 2% of RDA, 2.6 µg Vitamin K or 2% of RDA, 38 μg Folate (B9) or 10% of RDA.
Mango contain 10 mg Calcium or 1% of RDA, 0.110 mg Copper or 12% of RDA, 0.13 mg Iron or 1.5% of RDA, 9 mg Magnesium or 2% of RDA, 156 mg Potassium or 3% of RDA while on the other side Papaya contain 20 mg Calcium or 2% of RDA, 0.25 mg Iron or 3% of RDA, 21 mg Magnesium or 5% of RDA, 182 mg Potassium or 4% of RDA, 10 mg Phosphorus or 1% of recommended daily allowance.
• When it comes to the health benefits Mango has the ability to keep the blood pressure under check, also aids in digestion, weight loss, anemia, boost body Immunity, promotes brain health. Furthermore, it slows the signs of aging, cures acne, prevents and manage diabetes.
• Papaya includes health benefits such as better digestion, relief from a toothache, improvement in the immune system and the promotion of better heart health. It is also believed that Papaya can prevent cancer.
Here you can find some recipes that include Mango and Papaya:
• Simple Mango Smoothie That Has Great Fat Burning Potential
• Powerful Turmeric Mango Smoothie
• Amazing Juice for Instant Immunity Boost
• Refreshing Smoothie That Fights Against Free Radicals
• Wonderful Juice For Boosting Your Immunity
• Papaya Juice That Will Take You to an Island Oasis
• Coconut Papaya Smoothie
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