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

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 C +456.8%
Contains more Vitamin A +1385.7%
Contains more Vitamin E +630%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 137% 3% 2% 0% 10% 12% 2% 4% 17% 0% 28% 6%
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 B2 +25%
Contains more Vitamin K +323.1%
Contains more Vitamin C +456.8%
Contains more Vitamin A +1385.7%
Contains more Vitamin E +630%
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 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 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
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant 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 is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 13)
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 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.

All nutrients comparison - raw data values

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

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.