Guava vs. Orange — Health Impact and Nutrition Comparison
Guavas are rich in fiber, vitamins, and minerals; they have 4 times more vitamin C and 2 times more magnesium, fiber, and protein than oranges. The glycemic index of guavas is lower than that of oranges.
On the other hand, oranges are richer in calcium and have less sodium than guavas.
Table of contents
- The Main Differences
- Weight loss and diets
- Health impacts
Orange is a citrus fruit that was first cultivated in the Asian plateau. They were found in China, India, and Myanmar in 300 BC. Orange is a product of human engineering and genetic manipulation. It is the cross between mandarin and pomelo.
Nowadays, oranges are found everywhere, mostly cultivated in tropical and subtropical regions. They are best cultivated on shorelines with temperate climates.
Guava is a tropical fruit that is cultivated in tropical and subtropical zones. Guava is native to Central America and the northern south-America and was first discovered in Peru in 800 BC. The highest guava cultivation covering 45% of the market, comes from India; the two other countries that supply most of the market are China and Thailand.
An interesting fact about guava is the fact that, botanically speaking, guavas are berries.
We will discuss the difference between oranges and guava according to their varieties, main differences, nutritional content, weight loss and diets, and health impacts.
Different oranges are available worldwide; there are oranges for eating and others for juicing. We will consider the six most famous and utilized types of oranges and discuss them.
- Valencia orange: best known for juicing and its sweetness
- Navel orange: Eating orange with a sweet and slight bitterness
- Blood orange: Juicy and tart, also known for juicing
- Seville orange: This orange is mostly used in marmalade preparations
- Cara Cara orange: An extra sweet orange
- Lima Orange: sweet orange without a hint of acidity
Similar to oranges, guavas also have a lot of varieties. The most famous types of guavas are the following,
- Red Malaysian guava: Eating guava
- Mexican cream guava: Can be used for desserts
- Strawberry guava: Eating guava that tastes like strawberries
- Lemon guava: Guava that smells like lemons and is perfect for desserts and frostings
- Red Indian guava: Eating guava
There are also other types of guavas available in the market.
The Main Differences
When considering the shelf life of each fruit, oranges have a longer shelf life than guavas—although both last long in the refrigerator, guavas last only one month compared to oranges which can last up to 2 months.
Oranges are cheaper than guavas, as around most of the world, guavas are considered luxury fruits, whereas oranges are casual, everyday fruits.
Oranges are more available worldwide compared to guava; in addition to that, they are also more available throughout the year.
Taste and flavor
Orange is soft and moist fruit; even most are juicy to the extent that two oranges can yield one glass of orange juice. In comparison, guava has a more solid texture and has seeds inside it. It is important to note that guava juice can also be extracted from guavas.
When it comes to its color, orange is either orange colored or red in the case of blood oranges. In comparison, guava has many varieties in various colors, red, creamy white, yellow, and green-white.
For flavor, oranges are mostly sweet and a bit acidic. Some varieties are sweeter, some are bitter, and some can be bitter. On the other hand, guavas have a distinct flavor that is special and has a perfumy scent that can be smelled from across the room, even before cutting it. Some guava varieties taste different fruits, like strawberries, and lemon guavas taste like a mix of guava and lemons.
Oranges are consumed in various ways, including fresh, juiced, and processed into marmalades. They are also utilized in cuisine, such as orange chicken, a popular Chinese takeaway meal.
Guava can also be made into juices, and a famous juice consumed in Mexico is the aqua Fresca which is made from guava. Guava can also be eaten raw, like apples with cinnamon and peanut butter. Some Asian countries use pectin from guava for marmalades and jellies.
Both fruits are classified as low-glycemic index foods.
Guava contains more calories than oranges. However, they are low in calories. Guavas have 68 calories per 100g, and oranges have 47 calories.
Guavas have higher amounts of carbs than oranges. They contain 14.3g of carbs per 100g, while oranges have 11.75g of carbs.
Guava contains twice as much as fiber that is present in oranges. They provide 5.4g of fiber per 100g, while oranges have 2.4g.
Guava contains more protein than oranges. Orange has negligible proteins, noting that guava is not rich in proteins.
Guava and orange have negligible amounts of fats.
Vitamin C is one of the most important micronutrients of both these fruits.
Guava is richer in vitamin C. Guava has 4 times more vitamin C than oranges.
It is important to note that 300g of guava satisfies 761% of the recommended daily value of guava, whereas, in the case of oranges, 178% is satisfied. Although there is a rich profile of vitamin C in both, it is important to highlight the difference in vitamin C content in guava and orange.
Guava is richer in vitamins E, A, K, C, folate, B2, B5, and B6.
On the other hand, oranges are only richer in vitamin B1. We can conclude that guava has a richer vitamin profile than orange. Still, it is important to highlight that the vitamin C content of orange is enough to satisfy the recommended daily value, and the vitamin C content of guava is much higher.
Guava has a richer and more versatile mineral profile, like its vitamin profiles. Guava is richer in copper, potassium, and magnesium. Orange is richer in calcium. However, the amount is irrelevant.
Weight loss and diets
Guava and oranges are recommended to be eaten in the vegan diet. Especially guava, which provides a rich nutrient profile.
Guava and oranges are not included in the keto diet as they are high in carbs.
Oranges and guavas in weight-loss diets are a good addition to have. They are suitable for snacking. They provide a range of tastes and flavors. In addition to that, they provide numerous health benefits, especially guavas full of nutrients macro and micro. However, regarding price and availability, oranges fit those criteria better.
According to the study, frequent consumption of oranges decreases lipid peroxidation. It increases the total amount of antioxidants in the blood, which may help to reduce the risk of developing cardiovascular diseases. (1)
The study shows that guava consumption is linked with decreased cholesterol and triglyceride levels and increased HDL levels, which have cardioprotective functions. Thus guava is linked with decreased risks of cardiovascular diseases and atherosclerosis. (2)
Orange consumption did not result in elevated blood sugar levels in nondiabetic people. There is no link between eating oranges and having type 2 diabetes. (3)
Consumption of guava is associated with decreased fasting blood glucose levels. Thus, controlling blood glucose and insulin decreases the risk of developing type 2 diabetes (4).
Oranges, which are high in flavonoids, are protective against the onset of depression in older women (5).
Orange consumption is associated with decreased risk of associated development of obesity. In turn, having numerous health benefits, such as decreasing risks of metabolic syndrome (6).
Controlling blood sugar and lipid levels decreases the risk of developing obesity. Guava consumption reduces blood glucose and lipid levels, decreasing the risk of developing obesity (7).
Oranges interfere with the absorption of atenolol, and a beta-blocker is used to treat hypertension. Oranges and atenolol should not be combined (8).
There are no known drugs that interact with guava.
Vitamin C has antioxidative and immune-boosting properties. The amount of vitamin C in guava and orange is very high, which supplies the body with these properties. It is important to note that guava, richer in vitamin C, has more beneficial effects in antioxidative and immune-boosting properties (9).
Consumption of guava extracts has been shown to lower pain levels in women with abdominal cramps during their menstrual cycles. However, these are during the consumption of guava extracts and not the guava fruit itself (10).
Fat Type Comparison
Comparison summary table
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in price|
|Lower in Sugar|
|Lower in Glycemic Index|
|Rich in minerals|
|Rich in vitamins|
|Lower in Cholesterol||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||31µg||11µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
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Vitamins & Minerals Daily Need Coverage Score
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.
- Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/nutrients
- Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.