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  6. Guava vs. Kiwifruit

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
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
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 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +29.4%
Contains more PotassiumPotassium +33.7%
Contains more CopperCopper +76.9%
Contains more ZincZinc +64.3%
Contains more PhosphorusPhosphorus +17.6%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +53.1%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +88.9%
Contains more IronIron +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Guava
Guava
8
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 309% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin CVitamin C +146.3%
Contains more Vitamin AVitamin A +617.2%
Contains more Vitamin B1Vitamin B1 +148.1%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +217.9%
Contains more Vitamin B5Vitamin B5 +146.4%
Contains more Vitamin B6Vitamin B6 +74.6%
Contains more FolateFolate +96%
Contains more Vitamin E Vitamin E +100%
Contains more Vitamin KVitamin K +1450%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
Guava
3
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +123.7%
Contains more FatsFats +82.7%
Contains more OtherOther +126.2%
~equal in Carbs ~14.66g
~equal in Water ~83.07g

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
8% 13% 79%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated Fat +85.1%
Contains more Poly. FatPolyunsaturated fat +39.7%
Contains less Sat. FatSaturated Fat -89.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Guava Kiwifruit Opinion
Calories 68kcal 61kcal Guava
Protein 2.55g 1.14g Guava
Fats 0.95g 0.52g Guava
Vitamin C 228.3mg 92.7mg Guava
Net carbs 8.92g 11.66g Kiwifruit
Carbs 14.32g 14.66g Kiwifruit
Magnesium 22mg 17mg Guava
Calcium 18mg 34mg Kiwifruit
Potassium 417mg 312mg Guava
Iron 0.26mg 0.31mg Kiwifruit
Sugar 8.92g 8.99g Guava
Fiber 5.4g 3g Guava
Copper 0.23mg 0.13mg Guava
Zinc 0.23mg 0.14mg Guava
Phosphorus 40mg 34mg Guava
Sodium 2mg 3mg Guava
Vitamin A 624IU 87IU Guava
Vitamin A RAE 31µg 4µg Guava
Vitamin E 0.73mg 1.46mg Kiwifruit
Manganese 0.15mg 0.098mg Guava
Selenium 0.6µg 0.2µg 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
Vitamin K 2.6µg 40.3µg Kiwifruit
Folate 49µg 25µg Guava
Choline 7.6mg 7.8mg Kiwifruit
Saturated Fat 0.272g 0.029g Kiwifruit
Monounsaturated Fat 0.087g 0.047g Guava
Polyunsaturated fat 0.401g 0.287g Guava
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
Fructose 4.35g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Kiwifruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Kiwifruit
Minerals Daily Need Coverage Score
19%
Guava
14%
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 minerals?
Guava
Guava is relatively richer in minerals
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)

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. 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.