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Guava vs Cooking plantain - In-Depth Nutrition Comparison

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What are the main differences between Guava and Cooking plantain?

  • Guava is richer in Vitamin C, Copper, Fiber, and Folate, while Cooking plantain is higher in Vitamin B6.
  • Guava's daily need coverage for Vitamin C is 233% higher.
  • Cooking plantain has 5 times less Vitamin E than Guava. Guava has 0.73mg of Vitamin E , while Cooking plantain has 0.14mg.
  • Guava is lower in Sugar.

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

Infographic

Guava vs Cooking plantain 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
Contains more Calcium +500%
Contains more Copper +184%
Contains more Zinc +64.3%
Contains more Phosphorus +17.6%
Contains less Sodium -50%
Contains more Iron +130.8%
Contains more Potassium +19.7%
Contains more Magnesium +68.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 37% 16% 77% 7% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Contains more Calcium +500%
Contains more Copper +184%
Contains more Zinc +64.3%
Contains more Phosphorus +17.6%
Contains less Sodium -50%
Contains more Iron +130.8%
Contains more Potassium +19.7%
Contains more Magnesium +68.2%

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
Guava
7
:
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%
Contains more Vitamin A +80.6%
Contains more Vitamin B2 +35%
Contains more Vitamin B6 +171.8%
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%
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%
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%
Contains more Vitamin A +80.6%
Contains more Vitamin B2 +35%
Contains more Vitamin B6 +171.8%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Cooking plantain
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
80
Guava
23
Cooking plantain
Mineral Summary Score
21
Guava
17
Cooking plantain

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
15%
Guava
8%
Cooking plantain
Carbohydrates
14%
Guava
32%
Cooking plantain
Fats
4%
Guava
2%
Cooking plantain

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. Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/nutrients
  2. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.