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Papaya vs. Guava — Health Impact and Nutrition Comparison

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on April 11, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Papaya
vs
Guava

Summary

Guavas are higher in calories and fiber, while papayas are richer in calcium and vitamin A. Guavas provide nearly 4 times more vitamin C than papayas.

Introduction

You may have heard about guava and papaya, which are tropical fruits widely spread in non-tropical areas. This article discusses the main differences in nutritional profile and health impacts of these two fruits - guava (1) and papaya (2). You can check the daily coverages of some important nutrients they provide in the corresponding charts.

Actual differences

Papaya and guava grow at different points on the Earth: the first one is native to India, Indonesia, and Dominican Republic, while the second one is widespread in Central and South America and the Caribbean area. Papaya is larger than guava. Papaya is pear-shaped, while guava is smaller and oval in shape, often described as papaya without seeds. Papaya is green when unripe. Once it ripens, the skin changes its color to yellow or orange. Guava skin color changes from yellow to light green, and its flesh is usually white or pink. Papaya has a very soft, juicy, creamy texture: it tastes like melon and has a mildly sweet flavor. Guavas have a flowery and sweet flavor, which reminds of a mixture of strawberry, mango, and pear.

Macronutrients

Both papaya and guava are tropical fruits with many similarities, yet there are differences in how the macronutrients are distributed in each.

Calories

Papaya and guava are plant food products. Hence, these two are considered low-calorie foods. However, guava is higher in calories.

Carbs

Guava is higher in carbs compared to papaya.

Guava provides 5.4g of dietary fiber per 100g, while the same amount of papaya contains only 1.7g.

Guava is rich in insoluble fiber.

Protein

These two fruits are supposed to contain little protein. Still, guava is higher in proteins than papaya.

Fats

Both fruits have less than 1g of fat per 100g, so we can neglect the fat amounts. Papaya and guava do not contain any amount of cholesterol.

Vitamins

Papaya and guava are rich in different vitamins.

Guavas are an excellent source of vitamin C: they are more than three times higher in vitamin C than papayas.

Papaya is richer in vitamin A.

Papaya covers 57% of the DV of vitamin A.

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.
Papaya
1
:
8
Guava
Contains more Vitamin A +52.2%
Contains more Vitamin E +143.3%
Contains more Vitamin C +274.9%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +203.6%
Contains more Vitamin B5 +136.1%
Contains more Vitamin B6 +189.5%
Contains more Folate +32.4%
Equal in Vitamin K - 2.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 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 38% 15% 0% 761% 17% 10% 21% 28% 26% 37% 0% 7%
Contains more Vitamin A +52.2%
Contains more Vitamin E +143.3%
Contains more Vitamin C +274.9%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +203.6%
Contains more Vitamin B5 +136.1%
Contains more Vitamin B6 +189.5%
Contains more Folate +32.4%
Equal in Vitamin K - 2.6

Minerals

Guava is higher in phosphorus, potassium, copper, and zinc.

Papaya is richer in calcium.

You can compare the mineral composition of these two fruits in the chart below.

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.
Papaya
1
:
8
Guava
Contains more Calcium +11.1%
Contains more Phosphorus +300%
Contains more Potassium +129.1%
Contains less Sodium -75%
Contains more Zinc +187.5%
Contains more Copper +411.1%
Contains more Manganese +275%
Equal in Calcium - 18
Equal in Iron - 0.26
Equal in Magnesium - 22
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Contains more Calcium +11.1%
Contains more Phosphorus +300%
Contains more Potassium +129.1%
Contains less Sodium -75%
Contains more Zinc +187.5%
Contains more Copper +411.1%
Contains more Manganese +275%
Equal in Calcium - 18
Equal in Iron - 0.26
Equal in Magnesium - 22
Equal in Selenium - 0.6

Health impact

Anticancer effects

Some test-tube and animal studies show that guava leaf extract and guava oil stop the growth of cancer cells (3) (4) (5). However, human studies are needed to confirm these results.

Papaya contains lycopene - a chemical that potentially reduces cancer risk (6). Papaya has shown a beneficial effect on breast cancer (7) and on those individuals who have been getting treatment for cancer (8).

Cardiovascular health

Lycopene and vitamin C in papayas may be helpful for preventing heart disease (9) (10).

Antioxidants and vitamins in guava leaves may be beneficial for preventing heart muscle cells from oxidative damage (11).

Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: April 11, 2023
Medically reviewed by Igor Bussel

Infographic

Papaya vs Guava infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
1
:
4
Guava
Contains more Protein +442.6%
Contains more Fats +265.4%
Contains more Carbs +32.3%
Contains more Other +253.8%
Equal in Water - 80.8
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
Contains more Protein +442.6%
Contains more Fats +265.4%
Contains more Carbs +32.3%
Contains more Other +253.8%
Equal in Water - 80.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
1
:
2
Guava
Contains less Saturated Fat -70.2%
Contains more Monounsaturated Fat +20.8%
Contains more Polyunsaturated fat +591.4%
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
Contains less Saturated Fat -70.2%
Contains more Monounsaturated Fat +20.8%
Contains more Polyunsaturated fat +591.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Guava Opinion
Net carbs 9.12g 8.92g Papaya
Protein 0.47g 2.55g Guava
Fats 0.26g 0.95g Guava
Carbs 10.82g 14.32g Guava
Calories 43kcal 68kcal Guava
Fructose 3.73g Papaya
Sugar 7.82g 8.92g Papaya
Fiber 1.7g 5.4g Guava
Calcium 20mg 18mg Papaya
Iron 0.25mg 0.26mg Guava
Magnesium 21mg 22mg Guava
Phosphorus 10mg 40mg Guava
Potassium 182mg 417mg Guava
Sodium 8mg 2mg Guava
Zinc 0.08mg 0.23mg Guava
Copper 0.045mg 0.23mg Guava
Manganese 0.04mg 0.15mg Guava
Selenium 0.6µg 0.6µg
Vitamin A 950IU 624IU Papaya
Vitamin A RAE 47µg 31µg Papaya
Vitamin E 0.3mg 0.73mg Guava
Vitamin C 60.9mg 228.3mg Guava
Vitamin B1 0.023mg 0.067mg Guava
Vitamin B2 0.027mg 0.04mg Guava
Vitamin B3 0.357mg 1.084mg Guava
Vitamin B5 0.191mg 0.451mg Guava
Vitamin B6 0.038mg 0.11mg Guava
Folate 37µg 49µg Guava
Vitamin K 2.6µg 2.6µg
Tryptophan 0.008mg 0.022mg Guava
Threonine 0.011mg 0.096mg Guava
Isoleucine 0.008mg 0.093mg Guava
Leucine 0.016mg 0.171mg Guava
Lysine 0.025mg 0.072mg Guava
Methionine 0.002mg 0.016mg Guava
Phenylalanine 0.009mg 0.006mg Papaya
Valine 0.01mg 0.087mg Guava
Histidine 0.005mg 0.022mg Guava
Saturated Fat 0.081g 0.272g Papaya
Monounsaturated Fat 0.072g 0.087g Guava
Polyunsaturated fat 0.058g 0.401g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Guava
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
28%
Papaya
80%
Guava
Minerals Daily Need Coverage Score
8%
Papaya
19%
Guava

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Papaya
Papaya is lower in Saturated Fat (difference - 0.191g)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.3)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Guava
Guava is relatively richer in minerals
Which food is richer in vitamins?
Guava
Guava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/nutrients
  2. Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/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.