Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Guava vs. Prunes — In-Depth Nutrition Comparison

Compare

Significant differences between Guava and Prunes

  • Guava has more Vitamin C, and Folate, however, Prunes is richer in Vitamin K, Vitamin B2, Potassium, Iron, Vitamin B6, Fiber, Manganese, and Copper.
  • Guava covers your daily Vitamin C needs 253% more than Prunes.
  • Prunes has 12 times less Folate than Guava. Guava has 49µg of Folate, while Prunes has 4µg.

Specific food types used in this comparison are Guavas, common, raw and Plums, dried (prunes), uncooked.

Infographic

Guava vs Prunes infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Guava
1
:
8
Prunes
Contains more Selenium +100%
Contains more Calcium +138.9%
Contains more Iron +257.7%
Contains more Magnesium +86.4%
Contains more Phosphorus +72.5%
Contains more Potassium +75.5%
Contains more Zinc +91.3%
Contains more Copper +22.2%
Contains more Manganese +99.3%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Selenium +100%
Contains more Calcium +138.9%
Contains more Iron +257.7%
Contains more Magnesium +86.4%
Contains more Phosphorus +72.5%
Contains more Potassium +75.5%
Contains more Zinc +91.3%
Contains more Copper +22.2%
Contains more Manganese +99.3%
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Guava
5
:
5
Prunes
Contains more Vitamin E +69.8%
Contains more Vitamin C +37950%
Contains more Vitamin B1 +31.4%
Contains more Folate +1125%
Contains more Vitamin A +25.2%
Contains more Vitamin B2 +365%
Contains more Vitamin B3 +73.6%
Contains more Vitamin B6 +86.4%
Contains more Vitamin K +2188.5%
Equal in Vitamin B5 - 0.422
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 15% 0% 761% 17% 10% 21% 28% 26% 37% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin E +69.8%
Contains more Vitamin C +37950%
Contains more Vitamin B1 +31.4%
Contains more Folate +1125%
Contains more Vitamin A +25.2%
Contains more Vitamin B2 +365%
Contains more Vitamin B3 +73.6%
Contains more Vitamin B6 +86.4%
Contains more Vitamin K +2188.5%
Equal in Vitamin B5 - 0.422

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
3
:
2
Prunes
Contains more Protein +17%
Contains more Fats +150%
Contains more Water +161.3%
Contains more Carbs +346.1%
Contains more Other +91.3%
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Protein +17%
Contains more Fats +150%
Contains more Water +161.3%
Contains more Carbs +346.1%
Contains more Other +91.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
2
:
1
Prunes
Contains more Monounsaturated Fat +64.2%
Contains more Polyunsaturated fat +546.8%
Contains less Saturated Fat -67.6%
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +64.2%
Contains more Polyunsaturated fat +546.8%
Contains less Saturated Fat -67.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Guava Prunes
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Guava Prunes Opinion
Net carbs 8.92g 56.78g Prunes
Protein 2.55g 2.18g Guava
Fats 0.95g 0.38g Guava
Carbs 14.32g 63.88g Prunes
Calories 68kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 8.92g 38.13g Guava
Fiber 5.4g 7.1g Prunes
Calcium 18mg 43mg Prunes
Iron 0.26mg 0.93mg Prunes
Magnesium 22mg 41mg Prunes
Phosphorus 40mg 69mg Prunes
Potassium 417mg 732mg Prunes
Sodium 2mg 2mg
Zinc 0.23mg 0.44mg Prunes
Copper 0.23mg 0.281mg Prunes
Manganese 0.15mg 0.299mg Prunes
Selenium 0.6µg 0.3µg Guava
Vitamin A 624IU 781IU Prunes
Vitamin A RAE 31µg 39µg Prunes
Vitamin E 0.73mg 0.43mg Guava
Vitamin C 228.3mg 0.6mg Guava
Vitamin B1 0.067mg 0.051mg Guava
Vitamin B2 0.04mg 0.186mg Prunes
Vitamin B3 1.084mg 1.882mg Prunes
Vitamin B5 0.451mg 0.422mg Guava
Vitamin B6 0.11mg 0.205mg Prunes
Folate 49µg 4µg Guava
Vitamin K 2.6µg 59.5µg Prunes
Tryptophan 0.022mg 0.025mg Prunes
Threonine 0.096mg 0.049mg Guava
Isoleucine 0.093mg 0.041mg Guava
Leucine 0.171mg 0.066mg Guava
Lysine 0.072mg 0.05mg Guava
Methionine 0.016mg 0.016mg
Phenylalanine 0.006mg 0.052mg Prunes
Valine 0.087mg 0.056mg Guava
Histidine 0.022mg 0.027mg Prunes
Saturated Fat 0.272g 0.088g Prunes
Monounsaturated Fat 0.087g 0.053g Guava
Polyunsaturated fat 0.401g 0.062g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
80%
Guava
31%
Prunes
Minerals Daily Need Coverage Score
19%
Guava
32%
Prunes

Comparison summary

Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.184g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Guava
Guava is lower in Sugar (difference - 29.21g)
Which food is cheaper?
Guava
Guava is cheaper (difference - $1.5)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.