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Mango vs papaya

Mango and papaya have the same estimated satiety score: 5 out of 5. Papaya has fewer calories: 43 kcal per 100 g, versus 60 for mango, so the same calories come with more grams of food.

Two tropical fruits.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 169910 and 169926

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Key differences

  • Neither is a meaningful source of protein: 1.4 and 1.1 g per 100 kcal.
  • Papaya has fewer calories: 43 kcal per 100 g, versus 60 for mango, so the same calories come with more grams of food.
  • They have similar fiber: 1.6 g per 100 g for mango and 1.7 g for papaya.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Mango; Papaya.
NutrientMangoserving: 150 g (5.5 oz)Papayaserving: 150 g (5.5 oz)Difference
Calories60 kcal per 100 g (3.5 oz)90 kcal per serving43 kcal per 100 g (3.5 oz)65 kcal per serving−17 kcal per 100 g (3.5 oz)−26 kcal per serving
Protein0.8 g per 100 g (3.5 oz)1.2 g per serving0.5 g per 100 g (3.5 oz)0.7 g per serving−0.3 g per 100 g (3.5 oz)−0.5 g per serving
Carbohydrates15 g per 100 g (3.5 oz)22.5 g per serving10.8 g per 100 g (3.5 oz)16.2 g per serving−4.2 g per 100 g (3.5 oz)−6.3 g per serving
of which sugars13.7 g per 100 g (3.5 oz)20.6 g per serving7.8 g per 100 g (3.5 oz)11.7 g per serving−5.9 g per 100 g (3.5 oz)−8.8 g per serving
Fiber1.6 g per 100 g (3.5 oz)2.4 g per serving1.7 g per 100 g (3.5 oz)2.6 g per serving+0.1 g per 100 g (3.5 oz)+0.1 g per serving
Fat0.4 g per 100 g (3.5 oz)0.6 g per serving0.3 g per 100 g (3.5 oz)0.4 g per serving−0.1 g per 100 g (3.5 oz)−0.2 g per serving
of which saturated0.1 g per 100 g (3.5 oz)0.1 g per serving0.1 g per 100 g (3.5 oz)0.1 g per serving0 g per 100 g (3.5 oz)0 g per serving
Water83.5 g per 100 g (3.5 oz)125.3 g per serving88.1 g per 100 g (3.5 oz)132.2 g per serving+4.6 g per 100 g (3.5 oz)+6.9 g per serving
Protein per 100 kcal1.4 g1.1 g−0.3 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Papaya minus Mango. Source: USDA FDC 169910 and 169926.

Per typical serving

With typical servings, 150 g (5.5 oz) of mango has about 90 kcal and 1.2 g of protein, and 150 g (5.5 oz) of papaya about 65 kcal and 0.7 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Mango and papaya have the same estimated satiety score: 5 out of 5.

  • Mango: Very low energy density; moderate fiber per calorie; high water content.
  • Papaya: Very low energy density; moderate fiber per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Mango

On the numbers it does not stand out from papaya in protein, calories, or fiber, so taste, price, or habit can decide.

Papaya

  • If you want to eat more grams for the same calories: 43 kcal per 100 g.
  • If you prefer a lighter typical serving: about 65 kcal in 150 g (5.5 oz).
  • If you have nausea or fill up quickly: it carries our “Easy to digest” tag.

On a GLP-1 medication

Mango. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

Papaya. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Mango: every nutrient, frequently asked questions, and similar foods.
  • Papaya: every nutrient, frequently asked questions, and similar foods.

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Mangos, raw (FDC ID 169910).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Papayas, raw (FDC ID 169926).accessed .