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Guava vs Kiwifruit - In-Depth Nutrition Comparison

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What are the differences between Guava and Kiwifruit?

  • Guava is higher in Vitamin C, Copper, Fiber, Folate, and Vitamin B5, however Kiwifruit is richer in Vitamin K.
  • Guava's daily need coverage for Vitamin C is 151% more.
  • Kiwifruit contains 3 times less Vitamin B3 than Guava. Guava contains 1.084mg of Vitamin B3, while Kiwifruit contains 0.341mg.

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

Infographic

Guava vs Kiwifruit 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
Contains more Magnesium +29.4%
Contains more Phosphorus +17.6%
Contains more Potassium +33.7%
Contains less Sodium -33.3%
Contains more Zinc +64.3%
Contains more Copper +76.9%
Contains more Calcium +88.9%
Contains more Iron +19.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 16% 18% 37% 1% 7% 77%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Contains more Magnesium +29.4%
Contains more Phosphorus +17.6%
Contains more Potassium +33.7%
Contains less Sodium -33.3%
Contains more Zinc +64.3%
Contains more Copper +76.9%
Contains more Calcium +88.9%
Contains more Iron +19.2%

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
8
:
Contains more Vitamin A +617.2%
Contains more Vitamin C +146.3%
Contains more Vitamin B1 +148.1%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +217.9%
Contains more Vitamin B5 +146.4%
Contains more Vitamin B6 +74.6%
Contains more Folate +96%
Contains more Vitamin E +100%
Contains more Vitamin K +1450%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +617.2%
Contains more Vitamin C +146.3%
Contains more Vitamin B1 +148.1%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +217.9%
Contains more Vitamin B5 +146.4%
Contains more Vitamin B6 +74.6%
Contains more Folate +96%
Contains more Vitamin E +100%
Contains more Vitamin K +1450%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Guava Kiwifruit Opinion
Net carbs 8.92g 11.66g Kiwifruit
Protein 2.55g 1.14g Guava
Fats 0.95g 0.52g Guava
Carbs 14.32g 14.66g Kiwifruit
Calories 68kcal 61kcal Guava
Starch g 0g Kiwifruit
Fructose g 4.35g Kiwifruit
Sugar 8.92g 8.99g Guava
Fiber 5.4g 3g Guava
Calcium 18mg 34mg Kiwifruit
Iron 0.26mg 0.31mg Kiwifruit
Magnesium 22mg 17mg Guava
Phosphorus 40mg 34mg Guava
Potassium 417mg 312mg Guava
Sodium 2mg 3mg Guava
Zinc 0.23mg 0.14mg Guava
Copper 0.23mg 0.13mg Guava
Vitamin A 624IU 87IU Guava
Vitamin E 0.73mg 1.46mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 228.3mg 92.7mg Guava
Vitamin B1 0.067mg 0.027mg Guava
Vitamin B2 0.04mg 0.025mg Guava
Vitamin B3 1.084mg 0.341mg Guava
Vitamin B5 0.451mg 0.183mg Guava
Vitamin B6 0.11mg 0.063mg Guava
Folate 49µg 25µg Guava
Vitamin B12 0µg 0µg
Vitamin K 2.6µg 40.3µg Kiwifruit
Tryptophan 0.022mg 0.015mg Guava
Threonine 0.096mg 0.047mg Guava
Isoleucine 0.093mg 0.051mg Guava
Leucine 0.171mg 0.066mg Guava
Lysine 0.072mg 0.061mg Guava
Methionine 0.016mg 0.024mg Kiwifruit
Phenylalanine 0.006mg 0.044mg Kiwifruit
Valine 0.087mg 0.057mg Guava
Histidine 0.022mg 0.027mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.272g 0.029g Kiwifruit
Monounsaturated Fat 0.087g 0.047g Guava
Polyunsaturated fat 0.401g 0.287g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
80
Guava
42
Kiwifruit
Mineral Summary Score
21
Guava
15
Kiwifruit

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 food.
Protein
15%
Guava
7%
Kiwifruit
Carbohydrates
14%
Guava
15%
Kiwifruit
Fats
4%
Guava
2%
Kiwifruit

Comparison summary

Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.243g)
Which food is lower in Sugar?
Guava
Guava is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Guava
Guava is relatively richer in vitamins
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.