Apple vs. Guava — Health Impact and Nutrition Comparison

Vitamins

Guavas have a higher concentration of all vitamins, especially vitamin A and vitamin C, when compared to apples. 

Guava is also richer in vitamin E, vitamin K, and vitamins B1, B2, B3, B5, and B6.

Both fruits do not contain vitamin D, vitamin B9, or vitamin B12.

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.

Apple

0

100 g 300 g 1 cup slices - 109g1 cup, quartered or chopped - 125g1 NLEA serving - 242g

Guava

11

100 g 300 g 1 fruit, without refuse - 55g1 cup - 165g

Contains more Vitamin CVitamin C	+4863%
Contains more Vitamin AVitamin A	+933.3%
Contains more Vitamin EVitamin E	+305.6%
Contains more Vitamin B1Vitamin B1	+294.1%
Contains more Vitamin B2Vitamin B2	+53.8%
Contains more Vitamin B3Vitamin B3	+1091.2%
Contains more Vitamin B5Vitamin B5	+639.3%
Contains more Vitamin B6Vitamin B6	+168.3%
Contains more Vitamin KVitamin K	+18.2%
Contains more FolateFolate	+1533.3%
Contains more CholineCholine	+123.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Guava is also much richer in all minerals, including iron, calcium, potassium, magnesium, copper, zinc, and phosphorus.

Apples contain a lower concentration of sodium by half.

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.

Apple

1

100 g 300 g 1 cup slices - 109g1 cup, quartered or chopped - 125g1 NLEA serving - 242g

Guava

9

100 g 300 g 1 fruit, without refuse - 55g1 cup - 165g

Contains less SodiumSodium

-50%

Contains more MagnesiumMagnesium	+340%
Contains more CalciumCalcium	+200%
Contains more PotassiumPotassium	+289.7%
Contains more IronIron	+116.7%
Contains more CopperCopper	+751.9%
Contains more ZincZinc	+475%
Contains more PhosphorusPhosphorus	+263.6%
Contains more ManganeseManganese	+328.6%
Contains more SeleniumSelenium	+∞%

Glycemic Index

Despite the fact that guavas and apples are low-glycemic index fruits, the GI of guava (31) is a little higher than that of apple (36). 

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Foods rich in vitamin C can lower the risk of heart disease. Guavas are particularly rich in this vitamin. Vitamin C has powerful antioxidant, fibrinolytic properties. It also lowers low-density cholesterol and promotes the excretion of cholesterol through the bile (3).

Other studies have found guava fruit and guava leaf tea to have blood pressure and blood glucose decreasing activities (4). Increased consumption of guava fruit can also cause a substantial reduction in blood lipid levels (4).

Epidemiological evidence suggests that apples, as a rich source of flavonoids and polyphenols, can improve cardiovascular risk factors such as dyslipidemia, endothelial dysfunction, and inflammation. Apple consumption is associated with a reduced risk of coronary heart disease and total cardiovascular disease mortality (5).

Diabetes

Multiple studies have found that guava leaf extracts exert antidiabetic, antihyperglycemic, and antihyperlipidemic qualities (6). This effect can potentially be explained by the inhibition of the protein tyrosine phosphatase 1B, which can function as a negative regulator of insulin and leptin signal transduction (7). Guava leaf teas are overall recommended to patients with type 2 diabetes mellitus (8).

A study has shown that apple juice consumption daily can have significant effects on plasma concentrations of glucose, insulin, gastric inhibitory polypeptide (GIP), and glucagon-like peptide (GLP1), potentially due to its high phlorizin and polyphenol content (9).

Apple polyphenol extracts exhibited an insulin-sensitizing effect, activating glucose transport through the translocation of glucose transporter 4 (GLUT4), mediated by enzymes and signaling pathways in muscle cells (10).

Allergies

Both fruits can be the cause of allergies.

Apples are one of the most prevalent and best-described allergens among fruits. Allergic reactions to an apple can be expressed in two ways, depending on the allergen type of apple. The two types of allergens within an apple are heat-labile birch pollen and heat-stable allergens located under the apple’s skin. The birch pollen allergen usually causes milder symptoms, such as oral allergy syndrome. It is more frequent in the cooler regions of the northern hemisphere, where the birch commonly grows. The heat-stable allergen cross-reacts with peaches, causing severe reactions, and is more commonly found in the Mediterranean area (11).

Contrastingly, guava allergies are very uncommon in the medical literature. One study found that children with seasonal asthma attacks have a higher chance of being hypersensitive to many foods, one of them being guava. A specific elimination diet may prevent seasonal provocation (12).

There has also been a report of allergic skin dermatitis caused by guava tea leaves. Guava leaves may contain allergens such as pollen and latex (13).

Cancer

The aqueous extract of guava fruits has been found to inhibit brain-derived metastatic prostate cancer, potentially due to its extraordinarily high polyphenol and flavonoid contents. Therefore guavas can potentially be used as part of treatment for such cancers (14). Hexane fraction of guava leaf has also induced anticancer activity in human prostate cancer by suppressing a signaling pathway (15).

Studies have also found a consistent inverse association between apples and the risk of various cancers (16). Significant risk reduction was observed in the oral cavity and pharynx, larynx, esophagus, colorectal, breast, ovary, and prostate cancers (17).

Antimicrobial qualities

Antibiotic resistance is becoming a growing issue in the world due to the overuse or misuse of antibiotic drugs. The question of finding natural antimicrobial remedies is becoming imperative.

Both apples and guavas have been found to exhibit antimicrobial properties. Ethanolic and methanolic apple extracts have shown antimicrobial qualities against Staphylococcus aureus and Enteroaggregative E. coli (EAEC). Guava extracts were effective against Staphylococcus aureus, Enterotoxigenic E. Coli (ETEC), Enterobacter cloacae, Shigella flexneri, Enterococcus faecalis, Klebsiella, Pseudomonas aeruginosa, but not Enteroaggregative E. Coli (EAEC). The methanolic extracts of apple and guava showed slightly larger effectiveness zones than their ethanolic extracts (18).

These findings show great promise for future potential antimicrobial drugs.

Immune System

Guavas are higher in Vitamin C than apples. Vitamin C is a natural immune system booster. 
Guavas are also high in beta-carotene and folate, which aid in the production of Vitamin A in the body, essential for bolstering your body's immune system, particularly during cold and flu season (19).