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  6. Guava vs. Mango

Guava vs. Mango — In-Depth Nutrition Comparison

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A recap on the differences between guava and mango

  • Guava is higher in vitamin C, fiber, copper, potassium, and vitamin B5, yet mango is higher in vitamin A.
  • Guava covers your daily vitamin C needs 213% more than mango.
  • Guava contains 3 times more fiber than mango. While guava contains 5.4g of fiber, mango contains only 1.6g.
  • The amount of sugar in guava is lower.
  • The glycemic index of guava is lower.

Food varieties used in this article are Guavas, common, raw and Mangos, raw.

Infographic

Guava vs Mango 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%
Mango
Mango
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +148.2%
Contains more IronIron +62.5%
Contains more CopperCopper +107.2%
Contains more ZincZinc +155.6%
Contains more PhosphorusPhosphorus +185.7%
Contains more ManganeseManganese +138.1%
Contains less SodiumSodium -50%
~equal in Selenium ~0.6µg

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
5
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% 10% 15% 0% 17% 9.2% 20% 27% 25% 0% 6.5% 37% 4.1%
Mango
Mango
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin CVitamin C +527.2%
Contains more Vitamin B1Vitamin B1 +139.3%
Contains more Vitamin B3Vitamin B3 +62%
Contains more Vitamin B5Vitamin B5 +128.9%
Contains more FolateFolate +14%
Contains more Vitamin AVitamin A +74.2%
Contains more Vitamin EVitamin E +23.3%
Contains more Vitamin KVitamin K +61.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.038mg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

All nutrients comparison - raw data values

Nutrient Guava Mango DV% diff.
Vitamin C 228.3mg 36.4mg 213%
Fiber 5.4g 1.6g 15%
Copper 0.23mg 0.111mg 13%
Potassium 417mg 168mg 7%
Fructose 4.68g 6%
Vitamin B5 0.451mg 0.197mg 5%
Manganese 0.15mg 0.063mg 4%
Phosphorus 40mg 14mg 4%
Vitamin B3 1.084mg 0.669mg 3%
Protein 2.55g 0.82g 3%
Vitamin A 31µg 54µg 3%
Vitamin B1 0.067mg 0.028mg 3%
Magnesium 22mg 10mg 3%
Folate 49µg 43µg 2%
Polyunsaturated fat 0.401g 0.071g 2%
Fats 0.95g 0.38g 1%
Iron 0.26mg 0.16mg 1%
Calcium 18mg 11mg 1%
Vitamin E 0.73mg 0.9mg 1%
Saturated fat 0.272g 0.092g 1%
Zinc 0.23mg 0.09mg 1%
Vitamin K 2.6µg 4.2µg 1%
Vitamin B6 0.11mg 0.119mg 1%
Calories 68kcal 60kcal 0%
Net carbs 8.92g 13.38g N/A
Carbs 14.32g 14.98g 0%
Sugar 8.92g 13.66g N/A
Sodium 2mg 1mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B2 0.04mg 0.038mg 0%
Choline 7.6mg 7.6mg 0%
Monounsaturated fat 0.087g 0.14g 0%
Tryptophan 0.022mg 0.013mg 0%
Threonine 0.096mg 0.031mg 0%
Isoleucine 0.093mg 0.029mg 0%
Leucine 0.171mg 0.05mg 0%
Lysine 0.072mg 0.066mg 0%
Methionine 0.016mg 0.008mg 0%
Phenylalanine 0.006mg 0.027mg 0%
Valine 0.087mg 0.042mg 0%
Histidine 0.022mg 0.019mg 0%

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
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +211%
Contains more FatsFats +150%
Contains more OtherOther +283.3%
~equal in Carbs ~14.98g
~equal in Water ~83.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
Guava
1
36% 11% 53%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.401 g
Mango
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Poly. FatPolyunsaturated fat +464.8%
Contains less Sat. FatSaturated fat -66.2%
Contains more Mono. FatMonounsaturated fat +60.9%

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.