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Currant vs Guava - In-Depth Nutrition Comparison

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Summary of differences between Currant and Guava

  • Currant has more Iron, and Vitamin K, however Guava is higher in Vitamin C, Copper, Folate, Vitamin B5, and Vitamin B3.
  • Guava covers your daily need of Vitamin C 208% more than Currant.
  • Currant has 4 times more Vitamin K than Guava. While Currant has 11µg of Vitamin K, Guava has only 2.6µg.

These are the specific foods used in this comparison Currants, red and white, raw and Guavas, common, raw.

Infographic

Currant 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
:
3
Guava
Contains more Calcium +83.3%
Contains more Iron +284.6%
Contains less Sodium -50%
Contains more Magnesium +69.2%
Contains more Potassium +51.6%
Contains more Copper +115%
Equal in Phosphorus - 40
Equal in Zinc - 0.23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 16% 18% 37% 1% 7% 77%
Contains more Calcium +83.3%
Contains more Iron +284.6%
Contains less Sodium -50%
Contains more Magnesium +69.2%
Contains more Potassium +51.6%
Contains more Copper +115%
Equal in Phosphorus - 40
Equal in Zinc - 0.23

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
:
8
Guava
Contains more Vitamin B2 +25%
Contains more Vitamin K +323.1%
Contains more Vitamin A +1385.7%
Contains more Vitamin E +630%
Contains more Vitamin C +456.8%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B3 +984%
Contains more Vitamin B5 +604.7%
Contains more Vitamin B6 +57.1%
Contains more Folate +512.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 15% 0% 761% 17% 10% 21% 28% 26% 37% 0% 7%
Contains more Vitamin B2 +25%
Contains more Vitamin K +323.1%
Contains more Vitamin A +1385.7%
Contains more Vitamin E +630%
Contains more Vitamin C +456.8%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B3 +984%
Contains more Vitamin B5 +604.7%
Contains more Vitamin B6 +57.1%
Contains more Folate +512.5%

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.
Currant Guava
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Currant Guava Opinion
Net carbs 9.5g 8.92g Currant
Protein 1.4g 2.55g Guava
Fats 0.2g 0.95g Guava
Carbs 13.8g 14.32g Guava
Calories 56kcal 68kcal Guava
Starch g g
Fructose 3.53g g Currant
Sugar 7.37g 8.92g Currant
Fiber 4.3g 5.4g Guava
Calcium 33mg 18mg Currant
Iron 1mg 0.26mg Currant
Magnesium 13mg 22mg Guava
Phosphorus 44mg 40mg Currant
Potassium 275mg 417mg Guava
Sodium 1mg 2mg Currant
Zinc 0.23mg 0.23mg
Copper 0.107mg 0.23mg Guava
Vitamin A 42IU 624IU Guava
Vitamin E 0.1mg 0.73mg Guava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 41mg 228.3mg Guava
Vitamin B1 0.04mg 0.067mg Guava
Vitamin B2 0.05mg 0.04mg Currant
Vitamin B3 0.1mg 1.084mg Guava
Vitamin B5 0.064mg 0.451mg Guava
Vitamin B6 0.07mg 0.11mg Guava
Folate 8µg 49µg Guava
Vitamin B12 0µg 0µg
Vitamin K 11µg 2.6µg Currant
Tryptophan mg 0.022mg Guava
Threonine mg 0.096mg Guava
Isoleucine mg 0.093mg Guava
Leucine mg 0.171mg Guava
Lysine mg 0.072mg Guava
Methionine mg 0.016mg Guava
Phenylalanine mg 0.006mg Guava
Valine mg 0.087mg Guava
Histidine mg 0.022mg Guava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.272g Currant
Monounsaturated Fat 0.028g 0.087g Guava
Polyunsaturated fat 0.088g 0.401g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Guava
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18
Currant
80
Guava
Mineral Summary Score
18
Currant
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%
Currant
15%
Guava
Carbohydrates
14%
Currant
14%
Guava
Fats
1%
Currant
4%
Guava

Comparison summary

Which food is richer in vitamins?
Guava
Guava is relatively richer in vitamins
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.255g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.