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Guava vs. Plantain raw — In-Depth Nutrition Comparison

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What are the main differences between guava and plantain raw?

  • Guava is richer in vitamin C, copper, fiber, and folate, while plantain raw is higher in vitamin B6 and vitamin A.
  • Guava's daily need coverage for vitamin C is 233% higher.
  • Plantain raw has 5 times less vitamin E than guava. Guava has 0.73mg of vitamin E, while plantain raw has 0.14mg.
  • Guava is lower in sugar.

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

Infographic

Guava vs Plantain raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Guava
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 37% 9.8% 77% 6.3% 17% 0.26% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +500%
Contains more CopperCopper +184%
Contains more ZincZinc +64.3%
Contains more PhosphorusPhosphorus +17.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +19.7%
Contains more IronIron +130.8%
Contains more SeleniumSelenium +150%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Guava
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 761% 10% 15% 0% 17% 9.2% 20% 27% 25% 0% 6.5% 37% 4.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +1140.8%
Contains more Vitamin EVitamin E +421.4%
Contains more Vitamin B1Vitamin B1 +28.8%
Contains more Vitamin B3Vitamin B3 +58%
Contains more Vitamin B5Vitamin B5 +73.5%
Contains more Vitamin KVitamin K +271.4%
Contains more FolateFolate +122.7%
Contains more Vitamin AVitamin A +80.6%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B6Vitamin B6 +171.8%
Contains more CholineCholine +77.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
4
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +96.2%
Contains more FatsFats +156.8%
Contains more WaterWater +23.8%
Contains more OtherOther +19%
Contains more CarbsCarbs +122.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
2
36% 11% 53%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.401 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +171.9%
Contains more Poly. FatPolyunsaturated fat +481.2%
Contains less Sat. FatSaturated fat -47.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Guava Plantain raw
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Guava Plantain raw DV% diff.
Vitamin C 228.3mg 18.4mg 233%
Copper 0.23mg 0.081mg 17%
Vitamin B6 0.11mg 0.299mg 15%
Fiber 5.4g 2.3g 12%
Manganese 0.15mg 7%
Folate 49µg 22µg 7%
Carbs 14.32g 31.89g 6%
Vitamin E 0.73mg 0.14mg 4%
Vitamin B5 0.451mg 0.26mg 4%
Magnesium 22mg 37mg 4%
Iron 0.26mg 0.6mg 4%
Vitamin A 31µg 56µg 3%
Protein 2.55g 1.3g 3%
Calories 68kcal 122kcal 3%
Vitamin B3 1.084mg 0.686mg 2%
Potassium 417mg 499mg 2%
Calcium 18mg 3mg 2%
Vitamin K 2.6µg 0.7µg 2%
Polyunsaturated fat 0.401g 0.069g 2%
Selenium 0.6µg 1.5µg 2%
Choline 7.6mg 13.5mg 1%
Saturated fat 0.272g 0.143g 1%
Vitamin B1 0.067mg 0.052mg 1%
Vitamin B2 0.04mg 0.054mg 1%
Phosphorus 40mg 34mg 1%
Zinc 0.23mg 0.14mg 1%
Fats 0.95g 0.37g 1%
Net carbs 8.92g 29.59g N/A
Sugar 8.92g 15g N/A
Sodium 2mg 4mg 0%
Monounsaturated fat 0.087g 0.032g 0%
Tryptophan 0.022mg 0.015mg 0%
Threonine 0.096mg 0.034mg 0%
Isoleucine 0.093mg 0.036mg 0%
Leucine 0.171mg 0.059mg 0%
Lysine 0.072mg 0.06mg 0%
Methionine 0.016mg 0.017mg 0%
Phenylalanine 0.006mg 0.044mg 0%
Valine 0.087mg 0.046mg 0%
Histidine 0.022mg 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
72%
Guava
18%
Plantain raw
Minerals Daily Need Coverage Score
19%
Guava
15%
Plantain raw

Comparison summary

Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 0.129g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.5)
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 - 6)
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.
Which food is richer in vitamins?
?
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/nutrients
  2. Plantain raw - 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.