Coconut vs. Guava — In-Depth Nutrition Comparison
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Summary of differences between coconut and guava
- Coconut has more manganese, iron, copper, selenium, fiber, phosphorus, and zinc; however, guava is higher in vitamin C and folate.
- Guava covers your daily need for vitamin C, 250% more than coconut.
- Coconut has 109 times more saturated fat than guava. While coconut has 29.698g of saturated fat, guava has only 0.272g.
- The glycemic index of coconut is higher.
These are the specific foods used in this comparison Nuts, coconut meat, raw and Guavas, common, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more IronIron | +834.6% |
| Contains more CopperCopper | +89.1% |
| Contains more ZincZinc | +378.3% |
| Contains more PhosphorusPhosphorus | +182.5% |
| Contains more ManganeseManganese | +900% |
| Contains more SeleniumSelenium | +1583.3% |
| Contains more CalciumCalcium | +28.6% |
| Contains more PotassiumPotassium | +17.1% |
| Contains less SodiumSodium | -90% |
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.
| Contains more CholineCholine | +59.2% |
| Contains more Vitamin CVitamin C | +6818.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +204.2% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +100.7% |
| Contains more Vitamin B5Vitamin B5 | +50.3% |
| Contains more Vitamin B6Vitamin B6 | +103.7% |
| Contains more Vitamin KVitamin K | +1200% |
| Contains more FolateFolate | +88.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +30.6% |
| Contains more FatsFats | +3425.3% |
| Contains more WaterWater | +72% |
| Contains more OtherOther | +43.8% |
~equal in
Carbs
~14.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1537.9% |
| Contains less Sat. FatSaturated fat | -99.1% |
~equal in
Polyunsaturated fat
~0.401g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 3.3mg | 228.3mg | 250% |
| Saturated fat | 29.698g | 0.272g | 134% |
| Manganese | 1.5mg | 0.15mg | 59% |
| Fats | 33.49g | 0.95g | 50% |
| Iron | 2.43mg | 0.26mg | 27% |
| Copper | 0.435mg | 0.23mg | 23% |
| Selenium | 10.1µg | 0.6µg | 17% |
| Fiber | 9g | 5.4g | 14% |
| Calories | 354kcal | 68kcal | 14% |
| Phosphorus | 113mg | 40mg | 10% |
| Zinc | 1.1mg | 0.23mg | 8% |
| Folate | 26µg | 49µg | 6% |
| Vitamin B6 | 0.054mg | 0.11mg | 4% |
| Monounsaturated fat | 1.425g | 0.087g | 3% |
| Vitamin A | 0µg | 31µg | 3% |
| Vitamin E | 0.24mg | 0.73mg | 3% |
| Vitamin B5 | 0.3mg | 0.451mg | 3% |
| Vitamin B3 | 0.54mg | 1.084mg | 3% |
| Vitamin B2 | 0.02mg | 0.04mg | 2% |
| Vitamin K | 0.2µg | 2.6µg | 2% |
| Potassium | 356mg | 417mg | 2% |
| Protein | 3.33g | 2.55g | 2% |
| Magnesium | 32mg | 22mg | 2% |
| Sodium | 20mg | 2mg | 1% |
| Choline | 12.1mg | 7.6mg | 1% |
| Carbs | 15.23g | 14.32g | 0% |
| Net carbs | 6.23g | 8.92g | N/A |
| Calcium | 14mg | 18mg | 0% |
| Sugar | 6.23g | 8.92g | N/A |
| Vitamin B1 | 0.066mg | 0.067mg | 0% |
| Polyunsaturated fat | 0.366g | 0.401g | 0% |
| Tryptophan | 0.039mg | 0.022mg | 0% |
| Threonine | 0.121mg | 0.096mg | 0% |
| Isoleucine | 0.131mg | 0.093mg | 0% |
| Leucine | 0.247mg | 0.171mg | 0% |
| Lysine | 0.147mg | 0.072mg | 0% |
| Methionine | 0.062mg | 0.016mg | 0% |
| Phenylalanine | 0.169mg | 0.006mg | 0% |
| Valine | 0.202mg | 0.087mg | 0% |
| Histidine | 0.077mg | 0.022mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
72%
Minerals Daily Need Coverage Score
63%
19%
Comparison summary
Which food contains less Sodium?
Guava contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Guava is lower in Saturated fat (difference - 29.426g)
Which food is lower in glycemic index?
Guava is lower in glycemic index (difference - 28)
Which food is cheaper?
Guava is cheaper (difference - $2.1)
Which food is richer in vitamins?
Guava is relatively richer in vitamins
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 2.69g)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)