Food vs food · USDA FNDDS 2021–2023
Mango vs papaya
Comparing usual servings (mango: ½ cup, 82.5 g; papaya: ½ cup, 82.5 g), USDA’s figures are higher for mango in 26 of the 65 nutrients it reports, and for papaya in 11. The widest gaps against the Daily Value: more copper (0.09 mg vs 0.04 mg) in mango; more vitamin C (50.2 mg vs 30 mg) in papaya. Energy: 50 kcal for mango, 35 kcal for papaya. Per 100 g, the figures are higher for mango in 28 and for papaya in 11.
Every nutrient, side by side
Mango, raw
Serving size ½ cup · 82.5 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 50 kcal (more) | |
| Protein | 0.68 g (more) | |
| Carbohydrates | 12.4 g (more) | |
| Fat | 0.31 g (more) | |
| Alcohol | 0 g | |
| Water | 68.9 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.08 g (more) | <1% |
| Monounsaturated fat | 0.12 g (more) | |
| Polyunsaturated fat | 0.06 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0.01 g | |
| SFA 16:0 (palmitic) | 0.06 g (more) | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0.06 g (more) | |
| MUFA 18:1 (oleic) | 0.06 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.02 g (more) | |
| PUFA 18:3 (linolenic) | 0.04 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.32 g | 5% |
| Sugars | 11.3 g (more) | |
| Vitamins | ||
| Vitamin A | 44.6 µg (more) | 5% |
| Retinol | 0 µg | |
| Beta-carotene | 528 µg (more) | |
| Alpha-carotene | 7.42 µg (more) | |
| Beta-cryptoxanthin | 8.25 µg | |
| Lycopene | 2.47 µg | |
| Lutein + zeaxanthin | 19 µg | |
| Vitamin C | 30 mg | 33% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.74 mg (more) | 5% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3.46 µg (more) | 3% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.03 mg (more) | 2% |
| Niacin (B3) | 0.55 mg (more) | 3% |
| Vitamin B6 | 0.1 mg (more) | 6% |
| Folate | 35.5 µg (more) | |
| Folate, DFE | 35.5 µg (more) | 9% |
| Folate, food | 35.5 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 6.27 mg (more) | 1% |
| Minerals | ||
| Calcium | 9.08 mg | 1% |
| Iron | 0.13 mg | 1% |
| Magnesium | 8.25 mg | 2% |
| Phosphorus | 11.5 mg (more) | 1% |
| Potassium | 139 mg | 3% |
| Sodium | 0.82 mg | <1% |
| Zinc | 0.07 mg | 1% |
| Copper | 0.09 mg (more) | 10% |
| Selenium | 0.5 µg | 1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Papaya, raw
Serving size ½ cup · 82.5 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 35 kcal | |
| Protein | 0.39 g | |
| Carbohydrates | 8.91 g | |
| Fat | 0.21 g | |
| Alcohol | 0 g | |
| Water | 72.7 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.07 g | <1% |
| Monounsaturated fat | 0.06 g | |
| Polyunsaturated fat | 0.05 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0.01 g | |
| SFA 16:0 (palmitic) | 0.05 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0.03 g | |
| MUFA 18:1 (oleic) | 0.03 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | <0.01 g | |
| PUFA 18:3 (linolenic) | 0.04 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.4 g (more) | 5% |
| Sugars | 6.45 g | |
| Vitamins | ||
| Vitamin A | 38.8 µg | 4% |
| Retinol | 0 µg | |
| Beta-carotene | 226 µg | |
| Alpha-carotene | 1.65 µg | |
| Beta-cryptoxanthin | 486 µg (more) | |
| Lycopene | 1,510 µg (more) | |
| Lutein + zeaxanthin | 73.4 µg (more) | |
| Vitamin C | 50.2 mg (more) | 56% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.25 mg | 2% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 2.14 µg | 2% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 0.29 mg | 2% |
| Vitamin B6 | 0.03 mg | 2% |
| Folate | 30.5 µg | |
| Folate, DFE | 30.5 µg | 8% |
| Folate, food | 30.5 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 5.03 mg | 1% |
| Minerals | ||
| Calcium | 16.5 mg (more) | 1% |
| Iron | 0.21 mg (more) | 1% |
| Magnesium | 17.3 mg (more) | 4% |
| Phosphorus | 8.25 mg | 1% |
| Potassium | 150 mg (more) | 3% |
| Sodium | 6.6 mg (more) | <1% |
| Zinc | 0.07 mg | 1% |
| Copper | 0.04 mg | 4% |
| Selenium | 0.5 µg | 1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Mango, raw
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 60 kcal (more) | |
| Protein | 0.82 g (more) | |
| Carbohydrates | 15 g (more) | |
| Fat | 0.38 g (more) | |
| Alcohol | 0 g | |
| Water | 83.5 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.09 g (more) | <1% |
| Monounsaturated fat | 0.14 g (more) | |
| Polyunsaturated fat | 0.07 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0.01 g | |
| SFA 16:0 (palmitic) | 0.07 g (more) | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0.07 g (more) | |
| MUFA 18:1 (oleic) | 0.08 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.02 g (more) | |
| PUFA 18:3 (linolenic) | 0.05 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.6 g | 6% |
| Sugars | 13.7 g (more) | |
| Vitamins | ||
| Vitamin A | 54 µg (more) | 6% |
| Retinol | 0 µg | |
| Beta-carotene | 640 µg (more) | |
| Alpha-carotene | 9 µg (more) | |
| Beta-cryptoxanthin | 10 µg | |
| Lycopene | 3 µg | |
| Lutein + zeaxanthin | 23 µg | |
| Vitamin C | 36.4 mg | 40% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.9 mg (more) | 6% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 4.2 µg (more) | 3% |
| Thiamin (B1) | 0.03 mg (more) | 2% |
| Riboflavin (B2) | 0.04 mg (more) | 3% |
| Niacin (B3) | 0.67 mg (more) | 4% |
| Vitamin B6 | 0.12 mg (more) | 7% |
| Folate | 43 µg (more) | |
| Folate, DFE | 43 µg (more) | 11% |
| Folate, food | 43 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 7.6 mg (more) | 1% |
| Minerals | ||
| Calcium | 11 mg | 1% |
| Iron | 0.16 mg | 1% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 14 mg (more) | 1% |
| Potassium | 168 mg | 4% |
| Sodium | 1 mg | <1% |
| Zinc | 0.09 mg (more) | 1% |
| Copper | 0.11 mg (more) | 12% |
| Selenium | 0.6 µg | 1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Papaya, raw
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 43 kcal | |
| Protein | 0.47 g | |
| Carbohydrates | 10.8 g | |
| Fat | 0.26 g | |
| Alcohol | 0 g | |
| Water | 88.1 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.08 g | <1% |
| Monounsaturated fat | 0.07 g | |
| Polyunsaturated fat | 0.06 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0.01 g | |
| SFA 16:0 (palmitic) | 0.06 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0.04 g | |
| MUFA 18:1 (oleic) | 0.03 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.01 g | |
| PUFA 18:3 (linolenic) | 0.05 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.7 g (more) | 6% |
| Sugars | 7.82 g | |
| Vitamins | ||
| Vitamin A | 47 µg | 5% |
| Retinol | 0 µg | |
| Beta-carotene | 274 µg | |
| Alpha-carotene | 2 µg | |
| Beta-cryptoxanthin | 589 µg (more) | |
| Lycopene | 1,830 µg (more) | |
| Lutein + zeaxanthin | 89 µg (more) | |
| Vitamin C | 60.9 mg (more) | 68% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 2.6 µg | 2% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.03 mg | 2% |
| Niacin (B3) | 0.36 mg | 2% |
| Vitamin B6 | 0.04 mg | 2% |
| Folate | 37 µg | |
| Folate, DFE | 37 µg | 9% |
| Folate, food | 37 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 6.1 mg | 1% |
| Minerals | ||
| Calcium | 20 mg (more) | 2% |
| Iron | 0.25 mg (more) | 1% |
| Magnesium | 21 mg (more) | 5% |
| Phosphorus | 10 mg | 1% |
| Potassium | 182 mg (more) | 4% |
| Sodium | 8 mg (more) | <1% |
| Zinc | 0.08 mg | 1% |
| Copper | 0.05 mg | 5% |
| Selenium | 0.6 µg | 1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Open this pair in Food vs food to swap in any of 5,149 foods.
How to read it
- Foods. Mango is FNDDS’s “Mango, raw” and papaya is “Papaya, raw”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
Every one of these nutrients, in your log
Calorie Tape logs these same USDA foods with all 65 nutrients, offline, and shows which foods your day’s potassium, fiber or iron came from. No account, and your log stays on your iPhone.
Join the beta on TestFlightComing soon to the App Store
More comparisons
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.