How to Choose Between Mango vs Papaya

Are you torn between mango vs papaya when choosing the perfect fruit for yourself? Both offer great benefits, but which one will give you the most taste, nutrition and beauty benefits?

Hi, I’m Hazel

I gave up on skincare after years of issues with acne and sensitive skin.

But after going plant-based, my skin cleared up and even started to glow. Now I help women reveal their natural beauty with simple, delicious plant-based food.

I also used to be a nurse, and love nerding out on nutritional science (high-quality science, that is).

SEE MY JOURNEY HERE

As usual, this post is based on the strongest nutritional evidence I could find with a focus on the simplest, most delicious foods

…because who has time to waste on actions that don’t work?

The quick version:

Mangoes offer a creamy texture and a sweet taste, making them a favorite for culinary uses, while papayas provide a more subtle sweetness with a juicy flesh, ideal for those preferring less sugar.

Both fruits are excellent for skincare, with mangoes rich in skin-rejuvenating vitamins and papayas providing even more antioxidants than mango for glowing skin.

Contents

Taste and Texture: Mango vs Papaya

Mango

Mangoes are a popular fruit known for their creamy texture and golden yellow hue.

The sweet taste of sliced mangoes makes them a favourite in different varieties of dishes, from smoothies to salsas.

Celebrated as the king of fruits, mangoes are also highly versatile in culinary uses. Their rich, sweet flavour blends well in both sweet and savoury dishes, enhancing everything from tropical salads and spicy chutneys to decadent desserts and refreshing drinks.

This adaptability makes mangoes a go-to ingredient for creative and diverse culinary exploration.

Papaya

Papayas, with their juicy flesh and black seeds, are cherished for their subtle sweetness.

It’s soft, buttery texture of papaya not only makes it easy to blend into smoothies and purees but also adds a lush, creamy consistency to fruit bowls and desserts.

The oval shape and vibrant red papaya flesh make it a striking addition to any fruit salad.

Its milder sugar content is perfect for those who prefer a tropical flavour without overwhelming sweetness, making it suitable for a range of dietary preferences. It’s texture complements its visual appeal, enhancing both the aesthetic and the palate when served.

Beauty Benefits: Which Fruit Wins?

The nutritional value of both mango and papaya supports both your health and beauty. But let’s start with beauty!

Mangoes for Skin Health: Rich in vitamins A, vitamin C, and vitamin E, mangoes enhance skin protection and rejuvenation, giving your skin a golden yellow glow (1).

Papayas as Antioxidant Powerhouses: Papayas have higher antioxidant levels compared to mango (2). They also contain beta carotene and vitamin C, preventing premature skin ageing and enhancing skin radiance. They also support wound healing (3).

Skin Care Routine: Both fruits can be integrated into beauty regimens to help with dryness and dullness, boosting your skin’s health and appearance (3).

Nutrition and Health: Mango vs Papaya

When it comes to nutrition, these tropical fruits stand out with great health benefits in addition to their delicious taste.

Vital Vitamins in Mangoes: Mangoes are packed with vitamin A, vitamin C, vitamin K, and essential fatty acids, supporting overall health and wellness. But not vitamin b (which is only in the seed) (4). These nutrients make mangoes a great way to boost your nutrient intake effortlessly (4).

Papaya for Blood Sugar Control: As a low-calorie fruit with a lower glycemic index, papayas may assist in managing blood sugar levels, offering a stable energy source throughout the day (5).

Fibre Benefits: Both fruits contain dietary fibre, aiding digestion and enhancing satiety, critical for a balanced diet. This makes them excellent choices for anyone looking to improve their digestive health (5, 6).

Health Boost: Whether you’re aiming to improve your digestive system, bolster your immune system, or prevent heart disease, adding these delicious fruits to your diet may offer numerous health advantages (6, 7, 8). They are a staple in any health-conscious individual’s diet.

Better with both: You don’t actually have to pick one over the other. Incorporating different fruits into your diet is better for reducing inflammation than consuming the same fruits every day. This diversity can contribute significantly to your overall health and inflammation management.

When to Choose One Over the Other

Mango for Energy and Vitality: Choose mango when you need a boost in energy due to its higher sugar and calorie content. Its sweet taste and juicy flesh make it perfect for an energising snack.

Papaya for Weight Management: Opt for papaya if you’re watching your calorie intake. With less sugar and lower calorie profile, it supports weight management and is still satisfyingly sweet.

Dietary Needs: Mangoes are great for those needing more flavour and sweetness in their diet, while papayas are better for those requiring low-sugar options.

Getting the Most Out of Your Fruit

Cutting and Storing Mango

Learn to cut mango by slicing along the seed, then scoring the golden yellow flesh without breaking the skin for easy cubes.

Store in the fridge to prolong freshness.

Enjoying Papaya

For papaya, slice it in half, scoop out the seeds, and enjoy the creamy texture of the ripe papaya.

It’s also perfect for blending into smoothies or mixing into fruit salads.

Using Both in Recipes

Both fruits are versatile in culinary uses, enhancing everything from breakfast dishes to garnishing ice cream.

Mango vs Papaya

Wrapping up the mango vs papaya comparison, it’s clear that each delicious fruit brings their own set of remarkable health and beauty benefits to the table. Depending on your specific health goals and taste preferences, both provide something valuable. Whether you’re drawn to the energising sweetness and vibrant colours of ripe mangoes or the low-calorie, antioxidant-rich profile of papaya fruits, incorporating these fruits into your diet can significantly boost your beauty and wellness routine. Experiment with both and see which one aligns best with your lifestyle, helping you feel great and look radiant.

References

Most references below will link to the original peer-reviewed study itself. However, sometimes I will link to a video over at NutritionFacts.org instead, which is by far the single best resource of brutally transparent nutritional evidence you will ever see. Dr Greger tells a great story about the realities of the science and if I think you will benefit more from one of his videos, the link will take you there instead.

Happy nerding!

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