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Guava vs. Currant — In-Depth Nutrition Comparison

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Summary of differences between Guava and Currant

  • Guava has more Vitamin C, Copper, Folate, Vitamin B5, and Vitamin B3, however, Currant is higher in Iron, and Vitamin K.
  • Guava covers your daily need of Vitamin C 208% more than Currant.
  • Guava has 11 times more Vitamin B3 than Currant. While Guava has 1.084mg of Vitamin B3, Currant has only 0.1mg.

These are the specific foods used in this comparison Guavas, common, raw and Currants, red and white, raw.

Infographic

Guava vs Currant 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
3
:
Contains more Magnesium +69.2%
Contains more Potassium +51.6%
Contains more Copper +115%
Contains more Calcium +83.3%
Contains more Iron +284.6%
Contains less Sodium -50%
Contains more Manganese +24%
Equal in Phosphorus - 44
Equal in Zinc - 0.23
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Contains more Magnesium +69.2%
Contains more Potassium +51.6%
Contains more Copper +115%
Contains more Calcium +83.3%
Contains more Iron +284.6%
Contains less Sodium -50%
Contains more Manganese +24%
Equal in Phosphorus - 44
Equal in Zinc - 0.23
Equal in Selenium - 0.6

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
8
:
Contains more Vitamin A +1385.7%
Contains more Vitamin E +630%
Contains more Vitamin C +456.8%
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%
Contains more Vitamin B2 +25%
Contains more Vitamin K +323.1%
Equal in Choline - 7.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 15% 0% 761% 17% 10% 21% 28% 26% 37% 0% 5% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 5% 28%
Contains more Vitamin A +1385.7%
Contains more Vitamin E +630%
Contains more Vitamin C +456.8%
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%
Contains more Vitamin B2 +25%
Contains more Vitamin K +323.1%
Equal in Choline - 7.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
4
:
Contains more Protein +82.1%
Contains more Fats +375%
Contains more Other +112.3%
Equal in Carbs - 13.8
Equal in Water - 83.95
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more Protein +82.1%
Contains more Fats +375%
Contains more Other +112.3%
Equal in Carbs - 13.8
Equal in Water - 83.95

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
2
:
Contains more Monounsaturated Fat +210.7%
Contains more Polyunsaturated fat +355.7%
Contains less Saturated Fat -93.8%
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +210.7%
Contains more Polyunsaturated fat +355.7%
Contains less Saturated Fat -93.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Guava Currant Opinion
Net carbs 8.92g 9.5g Currant
Protein 2.55g 1.4g Guava
Fats 0.95g 0.2g Guava
Carbs 14.32g 13.8g Guava
Calories 68kcal 56kcal Guava
Fructose 3.53g Currant
Sugar 8.92g 7.37g Currant
Fiber 5.4g 4.3g Guava
Calcium 18mg 33mg Currant
Iron 0.26mg 1mg Currant
Magnesium 22mg 13mg Guava
Phosphorus 40mg 44mg Currant
Potassium 417mg 275mg Guava
Sodium 2mg 1mg Currant
Zinc 0.23mg 0.23mg
Copper 0.23mg 0.107mg Guava
Manganese 0.15mg 0.186mg Currant
Selenium 0.6µg 0.6µg
Vitamin A 624IU 42IU Guava
Vitamin A RAE 31µg 2µg Guava
Vitamin E 0.73mg 0.1mg Guava
Vitamin C 228.3mg 41mg Guava
Vitamin B1 0.067mg 0.04mg Guava
Vitamin B2 0.04mg 0.05mg Currant
Vitamin B3 1.084mg 0.1mg Guava
Vitamin B5 0.451mg 0.064mg Guava
Vitamin B6 0.11mg 0.07mg Guava
Folate 49µg 8µg Guava
Choline 7.6mg 7.6mg
Vitamin K 2.6µg 11µg Currant
Tryptophan 0.022mg Guava
Threonine 0.096mg Guava
Isoleucine 0.093mg Guava
Leucine 0.171mg Guava
Lysine 0.072mg Guava
Methionine 0.016mg Guava
Phenylalanine 0.006mg Guava
Valine 0.087mg Guava
Histidine 0.022mg Guava
Saturated Fat 0.272g 0.017g Currant
Monounsaturated Fat 0.087g 0.028g Guava
Polyunsaturated fat 0.401g 0.088g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Currant
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
74%
Guava
17%
Currant
Minerals Daily Need Coverage Score
19%
Guava
17%
Currant

Comparison summary

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 is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 6)
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.

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.