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  6. Guava vs. Olive

Guava vs. Olive — In-Depth Nutrition Comparison

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Important differences between Guava and Olive

  • Guava has more Vitamin C, Folate, Potassium, Fiber, Vitamin B5, Vitamin B6, and Vitamin B3, however, Olive has more Iron, and Calcium.
  • Guava's daily need coverage for Vitamin C is 253% more.
  • Guava is lower in Sodium.

The food varieties used in the comparison are Guavas, common, raw and Olives, ripe, canned (small-extra large).

Infographic

Guava vs Olive 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
6
:
4
Olive
Olive
Contains more Magnesium +450%
Contains more Phosphorus +1233.3%
Contains more Potassium +5112.5%
Contains less Sodium -99.7%
Contains more Manganese +650%
Contains more Calcium +388.9%
Contains more Iron +1169.2%
Contains more Selenium +50%
Equal in Zinc - 0.22
Equal in Copper - 0.251
Guava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +450%
Contains more Phosphorus +1233.3%
Contains more Potassium +5112.5%
Contains less Sodium -99.7%
Contains more Manganese +650%
Contains more Calcium +388.9%
Contains more Iron +1169.2%
Contains more Selenium +50%
Equal in Zinc - 0.22
Equal in Copper - 0.251

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
9
:
1
Olive
Olive
Contains more Vitamin A +54.8%
Contains more Vitamin C +25266.7%
Contains more Vitamin B1 +2133.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2829.7%
Contains more Vitamin B5 +2906.7%
Contains more Vitamin B6 +1122.2%
Contains more Folate +∞%
Contains more Vitamin K +85.7%
Contains more Vitamin E +126%
Guava
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%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin A +54.8%
Contains more Vitamin C +25266.7%
Contains more Vitamin B1 +2133.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2829.7%
Contains more Vitamin B5 +2906.7%
Contains more Vitamin B6 +1122.2%
Contains more Folate +∞%
Contains more Vitamin K +85.7%
Contains more Vitamin E +126%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
Guava
3
:
2
Olive
Olive
Contains more Protein +203.6%
Contains more Carbs +128.8%
Contains more Fats +1024.2%
Contains more Other +61.6%
Equal in Water - 79.99
Guava
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +203.6%
Contains more Carbs +128.8%
Contains more Fats +1024.2%
Contains more Other +61.6%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
Guava
1
:
2
Olive
Olive
Contains less Saturated Fat -80.8%
Contains more Monounsaturated Fat +8966.7%
Contains more Polyunsaturated fat +127.2%
Guava
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -80.8%
Contains more Monounsaturated Fat +8966.7%
Contains more Polyunsaturated fat +127.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Guava Olive Opinion
Net carbs 8.92g 3.06g Guava
Protein 2.55g 0.84g Guava
Fats 0.95g 10.68g Olive
Carbs 14.32g 6.26g Guava
Calories 68kcal 115kcal Olive
Sugar 8.92g 0g Olive
Fiber 5.4g 3.2g Guava
Calcium 18mg 88mg Olive
Iron 0.26mg 3.3mg Olive
Magnesium 22mg 4mg Guava
Phosphorus 40mg 3mg Guava
Potassium 417mg 8mg Guava
Sodium 2mg 735mg Guava
Zinc 0.23mg 0.22mg Guava
Copper 0.23mg 0.251mg Olive
Manganese 0.15mg 0.02mg Guava
Selenium 0.6µg 0.9µg Olive
Vitamin A 624IU 403IU Guava
Vitamin A RAE 31µg 20µg Guava
Vitamin E 0.73mg 1.65mg Olive
Vitamin C 228.3mg 0.9mg Guava
Vitamin B1 0.067mg 0.003mg Guava
Vitamin B2 0.04mg 0mg Guava
Vitamin B3 1.084mg 0.037mg Guava
Vitamin B5 0.451mg 0.015mg Guava
Vitamin B6 0.11mg 0.009mg Guava
Folate 49µg 0µg Guava
Vitamin K 2.6µg 1.4µg Guava
Tryptophan 0.022mg Guava
Threonine 0.096mg 0.026mg Guava
Isoleucine 0.093mg 0.031mg Guava
Leucine 0.171mg 0.05mg Guava
Lysine 0.072mg 0.032mg Guava
Methionine 0.016mg 0.012mg Guava
Phenylalanine 0.006mg 0.029mg Olive
Valine 0.087mg 0.038mg Guava
Histidine 0.022mg 0.023mg Olive
Saturated Fat 0.272g 1.415g Guava
Monounsaturated Fat 0.087g 7.888g Olive
Polyunsaturated fat 0.401g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
80%
Guava
6%
Olive
Minerals Daily Need Coverage Score
19%
Guava
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 8.92g)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 733mg)
Which food is lower in Saturated Fat?
Guava
Guava is lower in Saturated Fat (difference - 1.143g)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 31)
Which food is cheaper?
Guava
Guava is cheaper (difference - $3)
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

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.