Health
Mango vs. Papaya: Which Packs More Perks?
Health Points
- Both fruits deliver soluble fiber, key for healthy digestion and cholesterol balance.
- Mango offers more sugar and beta-carotene, while papaya is lower in calories and rich in vitamin C and magnesium.
- Choosing papaya may benefit those mindful of carbohydrates and sugar intake, but variety is best.
Bright, juicy, and nutritionally rich, both mango and papaya shine as healthy fruit picks for your plate. Each is a powerhouse of gut-friendly fiber, making them sweet staples in a balanced diet, though their nutrient profiles offer some distinct benefits.
“One of the things I really like about mango is that it is high in soluble fiber. A lot of fruit has fiber in it, but mango specifically has soluble fiber, which can be really good because it forms a gel in our digestive tract,” said Sarah Rivenburgh, registered dietitian at OhioHealth.
Soluble fiber not only supports fuller, longer-lasting satisfaction but also helps keep cholesterol and blood sugar levels in check. Mango edges out papaya with slightly more protein and a strong boost of beta-carotene, while papaya provides more vitamin C, magnesium, and less sugar per cup.
Papaya contains the heart-healthy antioxidant lycopene, giving it an extra anti-inflammatory edge. If you prefer lower-carb options, papaya fits the bill with about half the sugar found in mango.
“It can actually bind the fat and cholesterol and pull it out of your body before it gets absorbed into the bloodstream,” added Rivenburgh, who specializes in oncology nutrition.
No matter which you pick, choosing a variety of colorful produce helps maximize your health benefits and enjoyment. Want more nutrition tips for vibrant living? Stay tuned for the next edition of Fit with Age!
