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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 Sugars.

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

Infographic

Cooking plantain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Guava
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
8%
Cooking plantain
15%
Guava
Carbohydrates
32%
Cooking plantain
14%
Guava
Fats
2%
Cooking plantain
4%
Guava

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Guava
Guava contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Guava Opinion
Calories 122 68 Cooking plantain
Protein 1.3 2.55 Guava
Fats 0.37 0.95 Guava
Vitamin C 18.4 228.3 Guava
Carbs 31.89 14.32 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.26 Cooking plantain
Calcium 3 18 Guava
Potassium 499 417 Cooking plantain
Magnesium 37 22 Cooking plantain
Sugars 15 8.92 Guava
Fiber 2.3 5.4 Guava
Copper 0.081 0.23 Guava
Zinc 0.14 0.23 Guava
Starch
Phosphorus 34 40 Guava
Sodium 4 2 Guava
Vitamin A 1127 624 Cooking plantain
Vitamin E 0.14 0.73 Guava
Vitamin D 0 0
Vitamin B1 0.052 0.067 Guava
Vitamin B2 0.054 0.04 Cooking plantain
Vitamin B3 0.686 1.084 Guava
Vitamin B5 0.26 0.451 Guava
Vitamin B6 0.299 0.11 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 2.6 Guava
Folate 22 49 Guava
Trans Fat 0 0
Saturated Fat 0.143 0.272 Cooking plantain
Monounsaturated Fat 0.032 0.087 Guava
Polyunsaturated fat 0.069 0.401 Guava
Tryptophan 0.015 0.022 Guava
Threonine 0.034 0.096 Guava
Isoleucine 0.036 0.093 Guava
Leucine 0.059 0.171 Guava
Lysine 0.06 0.072 Guava
Methionine 0.017 0.016 Cooking plantain
Phenylalanine 0.044 0.006 Cooking plantain
Valine 0.046 0.087 Guava
Histidine 0.064 0.022 Cooking plantain
Fructose

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 of 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.