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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 vitamin A.
  • 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

Coconut vs Guava 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Guava
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 37% 9.8% 77% 6.3% 17% 0.26% 20% 3.3%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Guava
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 761% 10% 15% 0% 17% 9.2% 20% 27% 25% 0% 6.5% 37% 4.1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Guava 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Guava
2
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 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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Guava
2
36% 11% 53%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.401 g
Contains more Mono. FatMonounsaturated fat +1537.9%
Contains less Sat. FatSaturated fat -99.1%
~equal in Polyunsaturated fat ~0.401g

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.