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  6. Guava vs. Cranberry

Guava vs. Cranberry — In-Depth Nutrition Comparison

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What are the differences between Guava and Cranberry?

  • Guava is higher in Vitamin C, Copper, Folate, Potassium, Fiber, and Vitamin B3, however, Cranberry is richer in Manganese.
  • Guava's daily need coverage for Vitamin C is 238% more.
  • Cranberry contains 49 times less Folate than Guava. Guava contains 49µg of Folate, while Cranberry contains 1µg.

We used Guavas, common, raw and Cranberries, raw types in this article.

Infographic

Guava vs Cranberry 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
Guava
8
:
1
Cranberry
Cranberry
Contains more Calcium +125%
Contains more Iron +13%
Contains more Magnesium +266.7%
Contains more Phosphorus +263.6%
Contains more Potassium +421.3%
Contains more Zinc +155.6%
Contains more Copper +310.7%
Contains more Selenium +500%
Contains more Manganese +78%
Equal in Sodium - 2
Guava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +125%
Contains more Iron +13%
Contains more Magnesium +266.7%
Contains more Phosphorus +263.6%
Contains more Potassium +421.3%
Contains more Zinc +155.6%
Contains more Copper +310.7%
Contains more Selenium +500%
Contains more Manganese +78%
Equal in Sodium - 2

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
Guava
8
:
2
Cranberry
Cranberry
Contains more Vitamin A +890.5%
Contains more Vitamin C +1530.7%
Contains more Vitamin B1 +458.3%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +973.3%
Contains more Vitamin B5 +52.9%
Contains more Vitamin B6 +93%
Contains more Folate +4800%
Contains more Vitamin E +80.8%
Contains more Vitamin K +92.3%
Guava
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%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin A +890.5%
Contains more Vitamin C +1530.7%
Contains more Vitamin B1 +458.3%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +973.3%
Contains more Vitamin B5 +52.9%
Contains more Vitamin B6 +93%
Contains more Folate +4800%
Contains more Vitamin E +80.8%
Contains more Vitamin K +92.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
Guava
4
:
1
Cranberry
Cranberry
Contains more Protein +454.3%
Contains more Fats +630.8%
Contains more Carbs +19.6%
Contains more Other +1050%
Equal in Water - 87.32
Guava
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +454.3%
Contains more Fats +630.8%
Contains more Carbs +19.6%
Contains more Other +1050%
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
Guava
2
:
1
Cranberry
Cranberry
Contains more Monounsaturated Fat +383.3%
Contains more Polyunsaturated fat +629.1%
Contains less Saturated Fat -97.1%
Guava
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +383.3%
Contains more Polyunsaturated fat +629.1%
Contains less Saturated Fat -97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Guava Cranberry Opinion
Net carbs 8.92g 8.37g Guava
Protein 2.55g 0.46g Guava
Fats 0.95g 0.13g Guava
Carbs 14.32g 11.97g Guava
Calories 68kcal 46kcal Guava
Fructose 0.67g Cranberry
Sugar 8.92g 4.27g Cranberry
Fiber 5.4g 3.6g Guava
Calcium 18mg 8mg Guava
Iron 0.26mg 0.23mg Guava
Magnesium 22mg 6mg Guava
Phosphorus 40mg 11mg Guava
Potassium 417mg 80mg Guava
Sodium 2mg 2mg
Zinc 0.23mg 0.09mg Guava
Copper 0.23mg 0.056mg Guava
Manganese 0.15mg 0.267mg Cranberry
Selenium 0.6µg 0.1µg Guava
Vitamin A 624IU 63IU Guava
Vitamin A RAE 31µg 3µg Guava
Vitamin E 0.73mg 1.32mg Cranberry
Vitamin C 228.3mg 14mg Guava
Vitamin B1 0.067mg 0.012mg Guava
Vitamin B2 0.04mg 0.02mg Guava
Vitamin B3 1.084mg 0.101mg Guava
Vitamin B5 0.451mg 0.295mg Guava
Vitamin B6 0.11mg 0.057mg Guava
Folate 49µg 1µg Guava
Vitamin K 2.6µg 5µg Cranberry
Tryptophan 0.022mg 0.003mg Guava
Threonine 0.096mg 0.028mg Guava
Isoleucine 0.093mg 0.033mg Guava
Leucine 0.171mg 0.053mg Guava
Lysine 0.072mg 0.039mg Guava
Methionine 0.016mg 0.003mg Guava
Phenylalanine 0.006mg 0.036mg Cranberry
Valine 0.087mg 0.045mg Guava
Histidine 0.022mg 0.018mg Guava
Saturated Fat 0.272g 0.008g Cranberry
Monounsaturated Fat 0.087g 0.018g Guava
Polyunsaturated fat 0.401g 0.055g Guava

Which food is preferable for your diet?

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

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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
80%
Guava
11%
Cranberry
Minerals Daily Need Coverage Score
19%
Guava
8%
Cranberry

Comparison summary

Which food is richer in minerals?
Guava
Guava is relatively richer in minerals
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Guava
Guava is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 4.65g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.264g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.