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Guava vs Mulberry - In-Depth Nutrition Comparison

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How are Guava and Mulberry different?

  • Guava is higher in Vitamin C, Copper, Fiber, Folate, and Potassium, however Mulberry is richer in Iron.
  • Daily need coverage for Vitamin C from Guava is 213% higher.
  • Guava contains 8 times more Folate than Mulberry. While Guava contains 49µg of Folate, Mulberry contains only 6µg.

Guavas, common, raw and Mulberries, raw are the varieties used in this article.

Infographic

Guava vs Mulberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Guava
6
:
Contains more Magnesium +22.2%
Contains more Potassium +114.9%
Contains less Sodium -80%
Contains more Zinc +91.7%
Contains more Copper +283.3%
Contains more Calcium +116.7%
Contains more Iron +611.5%
Equal in Phosphorus - 38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 16% 18% 37% 1% 7% 77%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Contains more Magnesium +22.2%
Contains more Potassium +114.9%
Contains less Sodium -80%
Contains more Zinc +91.7%
Contains more Copper +283.3%
Contains more Calcium +116.7%
Contains more Iron +611.5%
Equal in Phosphorus - 38

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
7
:
Contains more Vitamin A +2396%
Contains more Vitamin C +527.2%
Contains more Vitamin B1 +131%
Contains more Vitamin B3 +74.8%
Contains more Vitamin B6 +120%
Contains more Folate +716.7%
Contains more Vitamin E +19.2%
Contains more Vitamin B2 +152.5%
Contains more Vitamin K +200%
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 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin A +2396%
Contains more Vitamin C +527.2%
Contains more Vitamin B1 +131%
Contains more Vitamin B3 +74.8%
Contains more Vitamin B6 +120%
Contains more Folate +716.7%
Contains more Vitamin E +19.2%
Contains more Vitamin B2 +152.5%
Contains more Vitamin K +200%

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 Mulberry
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Guava Mulberry Opinion
Net carbs 8.92g 8.1g Guava
Protein 2.55g 1.44g Guava
Fats 0.95g 0.39g Guava
Carbs 14.32g 9.8g Guava
Calories 68kcal 43kcal Guava
Starch g g
Fructose g g
Sugar 8.92g 8.1g Mulberry
Fiber 5.4g 1.7g Guava
Calcium 18mg 39mg Mulberry
Iron 0.26mg 1.85mg Mulberry
Magnesium 22mg 18mg Guava
Phosphorus 40mg 38mg Guava
Potassium 417mg 194mg Guava
Sodium 2mg 10mg Guava
Zinc 0.23mg 0.12mg Guava
Copper 0.23mg 0.06mg Guava
Vitamin A 624IU 25IU Guava
Vitamin E 0.73mg 0.87mg Mulberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 228.3mg 36.4mg Guava
Vitamin B1 0.067mg 0.029mg Guava
Vitamin B2 0.04mg 0.101mg Mulberry
Vitamin B3 1.084mg 0.62mg Guava
Vitamin B5 0.451mg mg Guava
Vitamin B6 0.11mg 0.05mg Guava
Folate 49µg 6µg Guava
Vitamin B12 0µg 0µg
Vitamin K 2.6µg 7.8µg Mulberry
Tryptophan 0.022mg mg Guava
Threonine 0.096mg mg Guava
Isoleucine 0.093mg mg Guava
Leucine 0.171mg mg Guava
Lysine 0.072mg mg Guava
Methionine 0.016mg mg Guava
Phenylalanine 0.006mg mg Guava
Valine 0.087mg mg Guava
Histidine 0.022mg mg Guava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.272g 0.027g Mulberry
Monounsaturated Fat 0.087g 0.041g Guava
Polyunsaturated fat 0.401g 0.207g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Mulberry
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
18
Mulberry
Mineral Summary Score
21
Guava
19
Mulberry

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
9%
Mulberry
Carbohydrates
14%
Guava
10%
Mulberry
Fats
4%
Guava
2%
Mulberry

Comparison summary

Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 0.82g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.245g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 6)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.1)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 8mg)
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 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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.