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  6. Prunes vs. Guava

Prunes vs. Guava — In-Depth Nutrition Comparison

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Significant differences between Prunes and Guava

  • Prunes has more Vitamin K, Vitamin B2, Potassium, Iron, Vitamin B6, Fiber, Manganese, and Copper, however, Guava is richer in Vitamin C, and Folate.
  • Guava covers your daily Vitamin C needs 253% more than Prunes.
  • Guava has 23 times less Vitamin K than Prunes. Prunes has 59.5µg of Vitamin K, while Guava has 2.6µg.

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

Infographic

Prunes vs Guava 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.
Prunes
Prunes
8
:
1
Guava
Guava
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%
Contains more Selenium +100%
Equal in Sodium - 2
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Guava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
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%
Contains more Selenium +100%
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.
Prunes
Prunes
5
:
5
Guava
Guava
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%
Contains more Vitamin E +69.8%
Contains more Vitamin C +37950%
Contains more Vitamin B1 +31.4%
Contains more Folate +1125%
Equal in Vitamin B5 - 0.451
Prunes
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%
Guava
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 +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%
Contains more Vitamin E +69.8%
Contains more Vitamin C +37950%
Contains more Vitamin B1 +31.4%
Contains more Folate +1125%
Equal in Vitamin B5 - 0.451

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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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
31%
Prunes
80%
Guava
Minerals Daily Need Coverage Score
32%
Prunes
19%
Guava

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.