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Guava vs Cranberry - In-Depth Nutrition Comparison

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How are Guava and Cranberry different?

  • Guava has more Vitamin C than Cranberry.
  • Daily need coverage for Vitamin C from Guava is 230% higher.
  • Guava contains 3 times more Vitamin B3 than Cranberry. While Guava contains 1.084mg of Vitamin B3, Cranberry contains only 0.4mg.

Guavas, common, raw and Cranberry, low bush or lingenberry, raw (Alaska Native) are the varieties used in this article.

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Guava vs Cranberry 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
Guava
5
:
Contains more Phosphorus +90.5%
Contains more Iron +53.8%
Contains more Calcium +44.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 37% 16% 77% 7% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 0%
Contains more Phosphorus +90.5%
Contains more Iron +53.8%
Contains more Calcium +44.4%

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
11
:
Contains more Vitamin C +987.1%
Contains more Vitamin A +593.3%
Contains more Vitamin B1 +235%
Contains more Vitamin B3 +171%
Contains more Vitamin B2 +100%
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 70% 6% 0% 0% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin C +987.1%
Contains more Vitamin A +593.3%
Contains more Vitamin B1 +235%
Contains more Vitamin B3 +171%
Contains more Vitamin B2 +100%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
80
Guava
9
Cranberry
Mineral Summary Score
21
Guava
4
Cranberry

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 the food
Protein
15%
Guava
2%
Cranberry
Carbohydrates
14%
Guava
12%
Cranberry
Fats
4%
Guava
2%
Cranberry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Guava Cranberry
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Guava Cranberry
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 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 - 33)
Which food is richer in vitamins?
Guava
Guava is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Cranberry
Cranberry contains less Sugars (difference - 8.92g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.272g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Guava Cranberry Opinion
Calories 68 55 Guava
Protein 2.55 0.4 Guava
Fats 0.95 0.5 Guava
Vitamin C 228.3 21 Guava
Carbs 14.32 12.2 Guava
Cholesterol 0 Cranberry
Vitamin D 0 Guava
Iron 0.26 0.4 Cranberry
Calcium 18 26 Cranberry
Potassium 417 Guava
Magnesium 22 Guava
Sugars 8.92 Cranberry
Fiber 5.4 Guava
Copper 0.23 Guava
Zinc 0.23 Guava
Starch
Phosphorus 40 21 Guava
Sodium 2 Cranberry
Vitamin A 624 90 Guava
Vitamin E 0.73 Guava
Vitamin D 0 Guava
Vitamin B1 0.067 0.02 Guava
Vitamin B2 0.04 0.08 Cranberry
Vitamin B3 1.084 0.4 Guava
Vitamin B5 0.451 Guava
Vitamin B6 0.11 Guava
Vitamin B12 0 Guava
Vitamin K 2.6 Guava
Folate 49 Guava
Trans Fat 0 Cranberry
Saturated Fat 0.272 Cranberry
Monounsaturated Fat 0.087 Guava
Polyunsaturated fat 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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.