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Cooking plantain vs Guava - In-Depth Nutrition Comparison

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What are the main differences between Cooking plantain and Guava?

  • Cooking plantain is richer in Vitamin B6, while Guava is higher in Vitamin C, Copper, Fiber, and Folate.
  • Guava's daily need coverage for Vitamin C is 233% higher.
  • Guava has 3 times less Vitamin B6 than Cooking plantain. Cooking plantain has 0.299mg of Vitamin B6, while Guava has 0.11mg.
  • Guava is lower in Sugar.

We used Plantains, raw and Guavas, common, raw types in this comparison.

Infographic

Cooking plantain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +130.8%
Contains more Potassium +19.7%
Contains more Magnesium +68.2%
Contains more Calcium +500%
Contains more Copper +184%
Contains more Zinc +64.3%
Contains more Phosphorus +17.6%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 37% 16% 77% 7% 18% 1%
Contains more Iron +130.8%
Contains more Potassium +19.7%
Contains more Magnesium +68.2%
Contains more Calcium +500%
Contains more Copper +184%
Contains more Zinc +64.3%
Contains more Phosphorus +17.6%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Guava
Contains more Vitamin A +80.6%
Contains more Vitamin B2 +35%
Contains more Vitamin B6 +171.8%
Contains more Vitamin C +1140.8%
Contains more Vitamin E +421.4%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B3 +58%
Contains more Vitamin B5 +73.5%
Contains more Vitamin K +271.4%
Contains more Folate +122.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 761% 38% 15% 0% 17% 10% 21% 28% 26% 0% 7% 37%
Contains more Vitamin A +80.6%
Contains more Vitamin B2 +35%
Contains more Vitamin B6 +171.8%
Contains more Vitamin C +1140.8%
Contains more Vitamin E +421.4%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B3 +58%
Contains more Vitamin B5 +73.5%
Contains more Vitamin K +271.4%
Contains more Folate +122.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain Guava
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cooking plantain Guava Opinion
Calories 122kcal 68kcal Cooking plantain
Protein 1.3g 2.55g Guava
Fats 0.37g 0.95g Guava
Vitamin C 18.4mg 228.3mg Guava
Net carbs 29.59g 8.92g Cooking plantain
Carbs 31.89g 14.32g Cooking plantain
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.6mg 0.26mg Cooking plantain
Calcium 3mg 18mg Guava
Potassium 499mg 417mg Cooking plantain
Magnesium 37mg 22mg Cooking plantain
Sugar 15g 8.92g Guava
Fiber 2.3g 5.4g Guava
Copper 0.081mg 0.23mg Guava
Zinc 0.14mg 0.23mg Guava
Starch g g
Phosphorus 34mg 40mg Guava
Sodium 4mg 2mg Guava
Vitamin A 1127IU 624IU Cooking plantain
Vitamin E 0.14mg 0.73mg Guava
Vitamin D 0µg 0µg
Vitamin B1 0.052mg 0.067mg Guava
Vitamin B2 0.054mg 0.04mg Cooking plantain
Vitamin B3 0.686mg 1.084mg Guava
Vitamin B5 0.26mg 0.451mg Guava
Vitamin B6 0.299mg 0.11mg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 2.6µg Guava
Folate 22µg 49µg Guava
Trans Fat 0g 0g
Saturated Fat 0.143g 0.272g Cooking plantain
Monounsaturated Fat 0.032g 0.087g Guava
Polyunsaturated fat 0.069g 0.401g Guava
Tryptophan 0.015mg 0.022mg Guava
Threonine 0.034mg 0.096mg Guava
Isoleucine 0.036mg 0.093mg Guava
Leucine 0.059mg 0.171mg Guava
Lysine 0.06mg 0.072mg Guava
Methionine 0.017mg 0.016mg Cooking plantain
Phenylalanine 0.044mg 0.006mg Cooking plantain
Valine 0.046mg 0.087mg Guava
Histidine 0.064mg 0.022mg Cooking plantain
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain Guava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Cooking plantain
80
Guava
Mineral Summary Score
17
Cooking plantain
21
Guava

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Cooking plantain
15%
Guava
Carbohydrates
32%
Cooking plantain
14%
Guava
Fats
2%
Cooking plantain
4%
Guava

Comparison summary

Which food is lower in Sugar?
Guava
Guava is lower in Sugar (difference - 6.08g)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Guava
Guava is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cooking plantain
Cooking plantain is lower in Saturated Fat (difference - 0.129g)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.