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  6. Guava vs. Dried fruit

Guava vs. Dried fruit — In-Depth Nutrition Comparison

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Differences between Guava and Dried fruit

  • Guava has more Vitamin C, and Folate, while Dried fruit has more Iron, Vitamin E, Potassium, Vitamin A, Copper, Vitamin B3, and Fiber.
  • Guava's daily need coverage for Vitamin C is 253% higher.
  • Dried fruit contains 5 times less Folate than Guava. Guava contains 49µg of Folate, while Dried fruit contains 10µg.

The food types used in this comparison are Guavas, common, raw and Apricots, dried, sulfured, uncooked.

Infographic

Guava vs Dried fruit 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
1
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +178.7%
Contains more IronIron +923.1%
Contains more CopperCopper +49.1%
Contains more ZincZinc +69.6%
Contains more PhosphorusPhosphorus +77.5%
Contains more ManganeseManganese +56.7%
Contains more SeleniumSelenium +266.7%

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
3
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% 37% 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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +22730%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more FolateFolate +390%
Contains more Vitamin AVitamin A +477.6%
Contains more Vitamin EVitamin E +493.2%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B3Vitamin B3 +138.8%
Contains more Vitamin B5Vitamin B5 +14.4%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +19.2%
Contains more CholineCholine +82.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
Guava
2
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +86.3%
Contains more WaterWater +161.6%
Contains more ProteinProtein +32.9%
Contains more CarbsCarbs +337.4%
Contains more OtherOther +86.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated Fat +17.6%
Contains more Poly. FatPolyunsaturated fat +441.9%
Contains less Sat. FatSaturated 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 Dried fruit
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Guava Dried fruit Opinion
Calories 68kcal 241kcal Dried fruit
Protein 2.55g 3.39g Dried fruit
Fats 0.95g 0.51g Guava
Vitamin C 228.3mg 1mg Guava
Net carbs 8.92g 55.34g Dried fruit
Carbs 14.32g 62.64g Dried fruit
Magnesium 22mg 32mg Dried fruit
Calcium 18mg 55mg Dried fruit
Potassium 417mg 1162mg Dried fruit
Iron 0.26mg 2.66mg Dried fruit
Sugar 8.92g 53.44g Guava
Fiber 5.4g 7.3g Dried fruit
Copper 0.23mg 0.343mg Dried fruit
Zinc 0.23mg 0.39mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 40mg 71mg Dried fruit
Sodium 2mg 10mg Guava
Vitamin A 624IU 3604IU Dried fruit
Vitamin A 31µg 180µg Dried fruit
Vitamin E 0.73mg 4.33mg Dried fruit
Manganese 0.15mg 0.235mg Dried fruit
Selenium 0.6µg 2.2µg Dried fruit
Vitamin B1 0.067mg 0.015mg Guava
Vitamin B2 0.04mg 0.074mg Dried fruit
Vitamin B3 1.084mg 2.589mg Dried fruit
Vitamin B5 0.451mg 0.516mg Dried fruit
Vitamin B6 0.11mg 0.143mg Dried fruit
Vitamin K 2.6µg 3.1µg Dried fruit
Folate 49µg 10µg Guava
Choline 7.6mg 13.9mg Dried fruit
Saturated Fat 0.272g 0.017g Dried fruit
Monounsaturated Fat 0.087g 0.074g Guava
Polyunsaturated fat 0.401g 0.074g Guava
Tryptophan 0.022mg 0.016mg Guava
Threonine 0.096mg 0.073mg Guava
Isoleucine 0.093mg 0.063mg Guava
Leucine 0.171mg 0.105mg Guava
Lysine 0.072mg 0.083mg Dried fruit
Methionine 0.016mg 0.015mg Guava
Phenylalanine 0.006mg 0.062mg Dried fruit
Valine 0.087mg 0.078mg Guava
Histidine 0.022mg 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
36%
Dried fruit
Minerals Daily Need Coverage Score
19%
Guava
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Guava
Guava is lower in Sugar (difference - 44.52g)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 8mg)
Which food is cheaper?
Guava
Guava is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.255g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (31)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.