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Mango vs Papaya: comparison, difference and recipes

BySimone Published on Updated on
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Mango vs Papaya: A Nutritional Comparison

Are you a fan of tropical fruits? If so, you might be wondering which one is better between mango and papaya. Both fruits are delicious and packed with nutrients, but they have some key differences that set them apart.

Mangoes are known for their sweet and tangy flavor, juicy flesh, and vibrant orange color. They are rich in vitamin C, vitamin A, and antioxidants, which can help boost your immune system and protect your cells from damage. Mangoes are also a good source of fiber, which can aid digestion and promote feelings of fullness.

Papayas, on the other hand, have a softer texture and a milder, slightly musky flavor. They are high in vitamin C, vitamin A, and potassium, which can help regulate blood pressure and support heart health. Papayas also contain an enzyme called papain, which can aid in digestion and reduce inflammation. So, which one should you choose? Let’s take a closer look at the differences between mango and papaya to help you decide.

Table of Contents

Mango versus papaya in cooking

Mangoes and papayas are both delicious tropical fruits that can be used in cooking in different ways. Mangoes are often used in a variety of dishes, from sweet to savory. They can be eaten fresh, added to smoothies or salads, grilled or roasted, turned into chutneys or sauces, or used in desserts like pies and ice cream.

Papayas, on the other hand, are typically used in sweet dishes, such as smoothies, fruit salads, and desserts. They can also be used to tenderize meat, as the enzymes in papayas break down proteins. Additionally, papayas can be grilled or roasted, or turned into jams or sauces.

Both fruits are versatile and can add a tropical twist to many dishes. When choosing between the two, it ultimately comes down to personal preference and the specific flavors and textures you’re looking for in your dish.

Nutrition – Mango vs Papaya

When it comes to nutrition, both mango and papaya are great choices. Here’s a breakdown of the macronutrients and micronutrients you can expect from each fruit.

Nutritional information for Mangoes

Mangoes are a delicious and nutritious fruit. Here are some of the key nutritional facts for a 100 gram serving of mango:

  • Calories: 60
  • Carbohydrates: 15 grams
  • Fiber: 2 grams
  • Protein: 0.8 grams
  • Fat: 0.4 grams
  • Vitamin C: 67% of the daily recommended intake
  • Vitamin A: 10% of the daily recommended intake
  • Folate: 8% of the daily recommended intake

Mangoes are also a good source of potassium, vitamin B6, and vitamin K. As with any food, moderation is key in order to maintain a well-balanced diet.

Nutritional information for Papayas

Here are some of the key nutritional facts for a 100 gram serving of papaya:

  • Calories: 43
  • Carbohydrates: 11 grams
  • Fiber: 2 grams
  • Protein: 0.5 grams
  • Fat: 0.1 grams
  • Vitamin C: 75% of the daily recommended intake
  • Vitamin A: 15% of the daily recommended intake
  • Folate: 10% of the daily recommended intake

Papayas are also a good source of potassium, magnesium, and dietary fiber. They are rich in powerful antioxidants and enzymes that are beneficial for digestion. As with any food, it’s important to eat papayas in moderation as part of a well-balanced diet.

Macronutrients – Mango vs papaya

Mangoes and papayas are both low in fat and high in carbohydrates. A 100-gram serving of mango contains 15 grams of carbohydrates, while the same serving size of papaya contains 10 grams. Both fruits are also good sources of fiber, with mangoes containing 1.6 grams per 100-gram serving and papayas containing 1.8 grams.

Micronutrients – Mango vs papaya

Both mangoes and papayas are rich in micronutrients, including vitamins and minerals. Here’s a closer look at the vitamins and minerals you can expect from each fruit:

Mango Micronutrients

  • Vitamin A: Mangoes are an excellent source of vitamin A, with a 100-gram serving containing 1262 IU.
  • Vitamin C: A 100-gram serving of mango provides 36% of the daily value of vitamin C.
  • Folate: Mangoes are a good source of folate, with a 100-gram serving containing 14 mcg.
  • Potassium: Mangoes contain 156 mg of potassium per 100-gram serving.

Papaya Micronutrients

  • Vitamin A: Papayas are also a great source of vitamin A, with a 100-gram serving containing 950 IU.
  • Vitamin C: A 100-gram serving of papaya provides 157% of the daily value of vitamin C.
  • Folate: Papayas are a good source of folate, with a 100-gram serving containing 37 mcg.
  • Potassium: Papayas contain 182 mg of potassium per 100-gram serving.

In conclusion, both mangoes and papayas are nutritious fruits that can provide a variety of health benefits. Depending on your nutritional needs, you may prefer one fruit over the other.

Taste and Flavor – Mango vs papaya

Mango taste and flavor

Mangoes have a sweet, tropical taste that is both tangy and juicy. The flesh of the mango is soft and pulpy, with a smooth texture that melts in your mouth. The flavor of the mango is often described as a combination of peach, pineapple, and apricot, with a hint of citrus. Mangoes can vary in sweetness and tartness depending on the variety and how ripe they are. Some mangoes have a more fibrous texture than others, which can affect the overall eating experience. They are one of the most popular fruits in asian countries and are known for their sweet flesh and is great in tropical desserts. Mangoes are also great in more spicy dishes as they can have a sharp spicy taste note that is great in salsas with a bit of chili and some citrus fruits or other fresh fruit like pineapple. 

Papaya taste and flavor

Papayas have a mild, sweet flavor that is often compared to a combination of mango and peach. The flesh of the papaya is soft and buttery, with a slightly grainy texture. The flavor of the papaya is less intense than that of the mango, but it still has a tropical taste that is pleasant and refreshing. Papayas can vary in sweetness and juiciness depending on the variety and how ripe they are. Some papayas have a more musky flavor than others, which can be off-putting to some people.

Overall, both mangoes and papayas have unique and delicious flavors that are worth trying. Mangoes are sweeter and more tangy, while papayas are milder and less intense. The texture of both fruits is soft and juicy, but mangoes can be more fibrous than papayas. When choosing between mangoes and papayas, it ultimately comes down to personal preference.

10 great ways to use mango?

  1. Mango salsa: Dice mangoes and mix them with jalapenos, red onions, cilantro, and lime juice for a fresh and tangy salsa that pairs well with grilled chicken or fish.
  2. Mango smoothie: Blend mango with Greek yogurt, almond milk, and honey for a creamy and healthy breakfast smoothie.
  3. Mango chutney: Cook mangoes with onions, vinegar, and spices for a sweet and savory condiment that goes well with Indian curries or grilled meats.
  4. Mango sticky rice: Soak sticky rice in coconut milk and top with fresh mango slices for a delicious dessert that’s popular in Thailand.
  5. Mango margarita: Blend fresh mangoes with tequila, lime juice, and ice for a tropical twist on the classic margarita.
  6. Mango ice cream: Puree fresh mango and fold it into vanilla ice cream for a fruity and refreshing dessert.
  7. Mango curry stew: Cook beans and mangoes, coconut milk, and curry powder for a flavorful and comforting dish.
  8. Mango popsicles: Puree mangoes with coconut milk and honey, pour into popsicle molds, and freeze for a healthy and refreshing summer treat.
  9. Mango sticky buns: Roll mango puree into sticky buns dough, bake, and top with cream cheese frosting for a sweet and tropical breakfast treat.
  10. Tasty Mango Thai Salad: a refreshing and delicious salad that’s perfect for warm summer days.

9 great ways to use papaya 

  1. Papaya smoothie: Blend ripe papaya with yogurt, milk, and honey for a refreshing and tropical smoothie.
  2. Papaya salsa: Mix diced papaya with red onion, jalapeno, lime juice, and cilantro for a sweet and spicy salsa.
  3. Papaya salad: Combine julienned papaya with shredded carrots, red bell pepper, and a tangy lime dressing for a healthy and flavorful salad.
  4. Papaya jam: Cook diced papaya with sugar, lemon juice, and pectin for a delicious spread to add to toast or pastries.
  5. Papaya curry: Use ripe papaya in a spicy coconut curry dish with vegan tofu chicken or vegan shrimp for a sweet and savory flavor.
  6. Papaya ice cream: Mix pureed papaya with heavy cream, sugar, and vanilla extract for a creamy and tropical dessert.
  7. Papaya chutney: Combine diced papaya with ginger, garlic, apple cider vinegar, and spices for a flavorful condiment to serve with meats or vegetables.
  8. Papaya juice: Blend papaya with water, sugar, and lime juice for a refreshing and hydrating drink
  9. Dehydrated papaya: dehydrate papaya slices to make healthy snacks. You can add the dehydrated papaya to a nut snack bowl or feed them as healthy treats to your dog.

Tips and tricks for cutting mango and papaya 

How to cut Mango:

  1. Choose a ripe mango – A ripe mango should be slightly soft to the touch.
  2. Stand the mango on its end – Cut off the top of the mango, then stand it on its end.
  3. Cut off the cheeks – Cut off the two sides of the mango, as close to the seed as possible.
  4. Make cross-hatch cuts – Score the flesh of the mango with a knife in a criss-cross pattern, being careful not to cut through the skin.
  5. Invert the mango – Turn the mango inside out by pushing on the skin from the bottom.
  6. Slice the cubes – Use a knife to slice the cubes of mango off the skin.

How to cut Papaya:

  1. Choose a ripe papaya – A ripe papaya should be mostly yellow and slightly soft to the touch.
  2. Cut off the ends – Cut off the top and bottom of the papaya.
  3. Halve the papaya – Cut the papaya in half lengthwise.
  4. Scoop out the seeds – Use a spoon to scoop out the seeds and any white membrane.
  5. Peel the skin – Peel the skin of the papaya with a vegetable peeler.
  6. Cut the papaya – Cut the papaya into cubes or slices, as desired.
  7. Serve and enjoy – Your papaya is now ready to be eaten or used in a recipe!

Remember to always be careful when using a knife, and to use a cutting board to protect your countertop. Enjoy your delicious mango and papaya!

Here are some of the potential health benefits of eating mango:

  1. Nutritional value – Mangoes are a good source of vitamins A and C, as well as fiber and potassium.
  2. Boosts immune system – The vitamin A and C content in mangoes can help boost the immune system and keep the body healthy. It also has great anti-inflammatory effect on the body for people of all ages.
  3. May aid digestion – Mangoes contain enzymes that can help break down proteins in the body and may improve digestion.
  4. Lowers blood pressure – Mangoes are a good source of potassium, which can help lower blood pressure and reduce the risk of heart disease.
  5. May help with weight loss – Mangoes are low in calories and high in fiber, which may help keep you full and reduce overall calorie intake.
  6. May improve skin health – Mangoes are rich in antioxidants and vitamin C, which can help improve skin health and reduce the signs of aging.
  7. Lowers Cholesterol – Mangoes contain compounds that may help to lower bad cholesterol levels in the body.
  8. Improves Eyesight – Mangoes are rich in vitamin A, which is essential for good eyesight.
  9. May Help Prevent Cancer – Mangoes contain antioxidants that may help to prevent cancer by fighting the amount of cancer-causing compounds in the body.

Overall, mangoes are a delicious and nutritious fruit that can provide many potential health benefits when eaten as part of a healthy diet.

Potential health benefits of eating Papaya 

Papaya is a tropical fruit that is rich in nutrients and may offer several health benefits. Here are some potential health benefits of eating papaya:

  1. Good source of vitamins and minerals – Papayas are a good source of vitamin C, vitamin A, folate, potassium, and fiber.
  2. Improves digestion – Papayas contain enzymes such as papain and chymopapain which can aid digestion by breaking down proteins in the body.
  3. Boosts immune system – The high vitamin C content in papayas can help boost the immune system and keep the body healthy.
  4. Anti-inflammatory – Papayas contain several compounds such as beta-carotene and flavonoids that have anti-inflammatory properties and may help reduce inflammation in the body.
  5. May lower risk of cancer – Some studies suggest that papaya may have anti-cancer properties due to its high levels of antioxidants and immune-boosting nutrients.
  6. May improve heart health – Papayas are a good source of potassium, which can help regulate blood pressure and reduce the risk of heart disease.

Overall, papayas are a nutritious and delicious fruit that can provide many potential health benefits when eaten as part of a healthy diet.

Here’s a delicious mango salsa salad recipe that’s great for summer

Mango salad Ingredients:

  • 2 ripe mangoes, diced
  • 1 red bell pepper, seeded and diced
  • 1/2 red onion, diced
  • 1 jalapeno pepper, seeded and minced
  • 1/2 cup fresh cilantro leaves, chopped
  • 3 tablespoons fresh lime juice or lemon juice 
  • 3 tablespoons olive oil
  • Salt and pepper to taste

Easy mango salsa Instructions:

  1. In a large bowl, mix together the diced mango, red bell pepper, red onion, jalapeno pepper, and cilantro leaves.
  2. In a separate small bowl, whisk together the lime juice, olive oil, salt, and pepper to make the dressing.
  3. Drizzle the dressing over the mango salsa mixture, and toss to combine.
  4. Serve immediately and enjoy your delicious mango salsa salad!

Delicious mango salsa salad recipe

Delicious juicy, flavourful, and bright mango salsa featuring sweet mangoes, red bell peppers, and fresh herbs.
Simone – Munchyesta.com
Prep Time 15 minutes
Serving Size 4 people

Ingredients

  • 2 Ripe Mangoes diced
  • 1 Red Bell Pepper seeded and diced
  • ½ Red Onion diced
  • 1 Jalapeño pepper seeded and minced
  • 1 handful Fresh Cilantro or Fresh Basil chopped
  • 3 tbsp Lemon Juice or Lime Juice
  • 3 tbsp Olive Oil or avocado oil
  • ½ tsp Salt more to taste if needed
  • ¼ tsp Ground Black Pepper

Instructions

Easy mango salsa Instructions:

  • In a large bowl, mix together the diced mango, red bell pepper, red onion, jalapeno pepper, and cilantro leaves.
  • In a separate small bowl, whisk together the lime juice, olive oil, salt, and pepper to make the dressing.
  • Drizzle the dressing over the mango salsa mixture, and toss to combine.
    Serve immediately and enjoy your delicious mango salsa salad!
    This recipe is perfect for a light lunch, or as a refreshing side dish to any meal. It's full of flavor and packed with healthy ingredients, making it a great addition to any diet.

This recipe is perfect for a light lunch, or as a refreshing side dish to any meal. It’s full of flavor and packed with healthy ingredients, making it a great addition to any diet.

Here’s a delicious Thai papaya salad recipe your whole family will love:

Thai Papaya salad recipe Ingredients:

  • 1 medium-sized ripe papaya, peeled, seeded, and diced
  • 1 red bell pepper, seeded and diced
  • 1/2 red onion, diced
  • 1 jalapeno pepper, seeded and minced
  • 1/4 cup fresh cilantro leaves, chopped
  • 2 tablespoons fresh lime juice
  • Salt and pepper to taste

Easy Thai Pawpaw salad recipe Instructions:

  1. In a large bowl, mix together the diced papaya, red bell pepper, red onion, jalapeno pepper, and cilantro leaves.
  2. In a separate small bowl, whisk together the lime juice, salt, and pepper to make the dressing.
  3. Drizzle the dressing over the papaya salsa mixture, and toss to combine.
  4. Transfer the salsa to a serving bowl or dish.
  5. Serve immediately and enjoy!

This salsa is perfect for adding a fresh and tropical twist to any dish. It pairs well with grilled vegan chicken, or vegan coconut shrimp, or can be enjoyed as a dip with tortilla chips. Enjoy!

Delicious Thai Papaya Salad recipe

This tasty Papaya salad recipe is juicy, sweet, savory, and irresistibly good!
Simone – Munchyesta.com
Prep Time 15 minutes
Serving Size 4 people

Ingredients

  • ½ Ripe Papaya peeled, seeded, and diced
  • 1 Red Bell Pepper seeded and diced
  • ½ Red Onion diced
  • 1 Jalapeno Pepper seeded and minced
  • 1 handful (½ cup) Fresh Cilantro or Fresh Basil chopped
  • 2 tbsp Lemon Juice or Lime Juice
  • ½ tsp Salt
  • ¼ tsp Ground Black Pepper or dried chili flakes

Instructions

Easy pawpaw salad Instructions:

  • In a large bowl, mix together the diced papaya, red bell pepper, red onion, jalapeno pepper, and cilantro leaves.
  • In a separate small bowl, whisk together the lime juice, salt, and pepper to make the dressing.
  • Drizzle the dressing over the papaya salsa mixture, and toss to combine.
    Transfer the salsa to a serving bowl or dish.
    Serve immediately and enjoy!

Notes

This salsa is perfect for adding a fresh and tropical twist to any dish. It pairs well with grilled vegan chicken, or vegan coconut shrimp, or can be enjoyed as a dip with tortilla chips. Enjoy!

How to ripen mangoes

If you have unripe mangoes, there are a variety of ways to ripen unripe mangos at home. Here are a few methods:

  1. Paper Bag Method: Place the unripe mangoes in a paper bag and fold the top of the bag to seal it. Leave the bag at room temperature for a few days, and the mangoes should ripen.
  2. Newspaper Method: Wrap each unripe mango in newspaper and place them in a warm place. Check them daily and remove any ripe mangoes.
  3. Rice Method: Place the unripe mangoes in a container or a large bowl and cover them with uncooked rice. Leave them for a day or two, and the mangoes should ripen.
  4. Warm Water Method: Fill a bowl with warm water and add the unripe mangoes. Leave them for a few hours, and the mangoes should ripen.

Note that it’s best not to keep mangoes in the fridge until they are fully ripe, as the cold temperature can slow down the ripening process.

How to ripen Papaya

To ripen a papaya, you can leave it at room temperature for a few days until it becomes soft and yellow. You can also place it in a paper bag with a ripe banana or apple, which will release ethylene gas and help the papaya to ripen faster. Once it’s ripe, you can store it in the refrigerator for a few days.

Can pregnant women eat mangoes and papaya

Yes, pregnant women can eat mangoes and papaya in moderation. Both fruits are rich in vitamins and minerals that are beneficial for both the mother and the baby, but it is important to ensure that they are properly washed and peeled before consumption to avoid any risk of contamination. Additionally, it is always a good idea to consult with your healthcare provider to ensure that your diet is balanced and appropriate for your individual needs during pregnancy.

Where do mangos grow

Mangoes are believed to have originated in Southeast Asia or India, but nowadays they are grown in many tropical areas and subtropical regions around the world. Some of the major mango producing countries include India, China, Thailand, Mexico, Indonesia, and Brazil. In the United States, mangoes are mainly grown in Florida, Hawaii, and California.

Where do papayas grow

Papayas grow in tropical regions around the world, such as in Central and South America, the Caribbean, and Southeast Asia. They require warm temperatures, plenty of sunlight, and well-drained soil to thrive.

7 interesting facts about mangos:

  1. Mangos are the national fruit of India, Pakistan, and the Philippines and is often used in Indian cuisine.
  2. There are over 500 varieties of mangos, each with its own unique taste and texture.
  3. Mangos are an excellent source of vitamin C, fiber (they have a high fiber content), and antioxidants.
  4. The world’s largest producer of mangos is India, followed by China, Thailand, and Mexico.
  5. The mango tree is considered a sacred tree in India and is said to symbolize love and friendship.
  6. In some cultures, mangos are believed to have medicinal properties and are used to treat a variety of ailments.
  7. The mango is a member of the same family as cashews and pistachios and is considered a luxury fruits.

7 interesting facts about papayas:

  1. The papaya fruit is native to Central America and South America, but it is now cultivated in many tropical regions around the world. They primarily grow in tropical climates.
  2. Papayas are rich in vitamins A, C, and E, potassium, and fiber.
  3. Papayas contain an enzyme called papain, which helps break down proteins and makes them easier to digest.
  4. The papaya tree is also known for its medicinal properties and is used in many traditional medicines to treat digestive problems, inflammation, and other ailments.
  5. The seeds of the papaya fruit are edible and have a peppery flavor that tastes a bit like mild black pepper and fruit.
  6. Papayas are sometimes called “pawpaws” in certain parts of the world, like Australia and the Caribbean.
  7. The papaya fruit is often used in cooking and can be eaten raw, cooked, or used in drinks, sauces, and desserts and is great for summer season.

Traditional recipes that uses Mango:

There are so many delicious traditional recipes that use mango! Here are some popular ones:

  1. Mango Lassi: a refreshing yogurt-based drink with mango, cardamom, and sometimes sugar.
  2. Mango Chutney: a sweet and spicy condiment made with ripe mangoes, vinegar, sugar, and spices.
  3. Mango Sticky Rice: a Thai dessert made with sticky rice, coconut milk, and fresh mango.
  4. Mango Salsa: a fresh and flavorful salsa made with mango, tomatoes, onions, and cilantro.
  5. Aam Panna: a traditional Indian drink made with mango pulp, mint leaves, cumin powder, salt, and sugar.

Traditional recipes that uses Papaya:

  1. Papaya salad: A popular Thai salad made with shredded green papaya, chili, lime juice, fish sauce, and tomatoes.
  2. Papaya smoothie: a refreshing drink made with ripe papaya, milk, and sugar.
  3. Papaya curry: a spicy curry made with ripe papaya, coconut milk, and various spices.
  4. Papaya soup: a healthy and nourishing soup made with ripe papaya, chicken broth, and various herbs.
  5. Papaya chutney: a sweet and spicy condiment made with ripe papaya, chili, vinegar, and sugar.

Is Mango Keto


Mangoes are not considered a keto-friendly fruit because they have a relatively high carbohydrate content. One medium-sized mango (about 165 grams) contains around 24 grams of net carbs, which can easily exceed the daily carb limit for those following a strict keto diet. However, if you are following a more liberal low-carb diet, you may be able to fit in small amounts of mango as part of your overall meal plan.

Are you looking for more delicious salsa and salad recipes? You might like some of these

FAQs about mangoes 

What are the health benefits of mangoes?

Mangoes are a good source of vitamins C and A, fiber, and antioxidants. They may help improve digestion, boost the immune system, and support eye health.

How do I choose a ripe mango?

Look for a mango that is slightly soft to the touch and has a sweet aroma. You can also gently squeeze the mango and it should give a little.

How do I cut a mango?

Cut off the stem end of the mango, then slice off each cheek of the mango. Use a knife to score the flesh of each cheek into a crosshatch pattern, being careful not to cut through the skin. Turn the cheek inside out and cut the cubes away from the skin. You can also cut the flesh off the seed and cube it.

How do I store mangoes?

Mangoes should be stored at room temperature until ripe, then can be refrigerated for up to five days. Cut mangoes should be stored in an airtight container or plastic bag in the fridge and eaten within two days.

What are some ways to use mangoes in cooking?

Mangoes can be Used to make delicious salsas, smoothies, and curries.

Can mangoes be frozen?

Yes, mangoes can be frozen! Simply peel and dice the mango flesh into small pieces and place them in an airtight container or freezer bag. You can also puree the mangoes and freeze them in ice cube trays for easy portioning. When you’re ready to use them, let them thaw in the fridge or at room temperature and enjoy!

FAQs about Papaya

What are the health benefits of papaya?

Papayas are a good source of vitamins C and A, fiber, and antioxidants. They may help improve digestion, boost the immune system, and support heart health.

How do I choose a ripe papaya?

Look for a papaya that is mostly yellow and has a slight give when you press on it. Avoid green or overly soft papayas.

How do I cut a papaya?

Cut off the ends of the papaya, then cut it in half lengthwise. Scoop out the seeds with a spoon. You can slice the papaya or use a spoon to scoop out the flesh.

How do I store papaya?

Ripe papayas should be eaten or refrigerated immediately. Unripe papayas can be stored at room temperature for a few days or in the refrigerator for up to a week.

What are some ways to use papaya in cooking?

Papayas can be eaten fresh, sliced into salads or smoothies, or used in desserts such as sorbets and fruit salads. They can also be used in savory dishes such as salsas or Curries.

Can papaya be frozen?

Yes, papaya can be frozen! To freeze papaya, first, peel it and cut it into small pieces or slices. Then, place the pieces in an airtight container or freezer bag. You can also puree the papaya and freeze it in ice cube trays for easy portioning. When you’re ready to use it, let it thaw in the fridge or at room temperature and enjoy!

Hi, I’m Simone!

I’m passionate about all things plant-based and love nothing more than exploring new flavors and creating delicious easy vegan and vegetarian recipes from everyday ingredients.

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