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Guava vs. Papaya — Health Impact and Nutrition Comparison

Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on April 11, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Guava
vs
Papaya

Summary

Guavas are higher in calories and fiber, while papayas are richer in calcium and vitamin A. Guavas provide nearly 4 times more vitamin C than papayas.

Introduction

You may have heard about guava and papaya, which are tropical fruits widely spread in non-tropical areas. This article discusses the main differences in nutritional profile and health impacts of these two fruits - guava (1) and papaya (2). You can check the daily coverages of some important nutrients they provide in the corresponding charts.

Actual differences

Papaya and guava grow at different points on the Earth: the first one is native to India, Indonesia, and Dominican Republic, while the second one is widespread in Central and South America and the Caribbean area. Papaya is larger than guava. Papaya is pear-shaped, while guava is smaller and oval in shape, often described as papaya without seeds. Papaya is green when unripe. Once it ripens, the skin changes its color to yellow or orange. Guava skin color changes from yellow to light green, and its flesh is usually white or pink. Papaya has a very soft, juicy, creamy texture: it tastes like melon and has a mildly sweet flavor. Guavas have a flowery and sweet flavor, which reminds of a mixture of strawberry, mango, and pear.

Macronutrients

Both papaya and guava are tropical fruits with many similarities, yet there are differences in how the macronutrients are distributed in each.

Calories

Papaya and guava are plant food products. Hence, these two are considered low-calorie foods. However, guava is higher in calories.

Carbs

Guava is higher in carbs compared to papaya.

Guava provides 5.4g of dietary fiber per 100g, while the same amount of papaya contains only 1.7g.

Guava is rich in insoluble fiber.

Protein

These two fruits are supposed to contain little protein. Still, guava is higher in proteins than papaya.

Fats

Both fruits have less than 1g of fat per 100g, so we can neglect the fat amounts. Papaya and guava do not contain any amount of cholesterol.

Vitamins

Papaya and guava are rich in different vitamins.

Guavas are an excellent source of vitamin C: they are more than three times higher in vitamin C than papayas.

Papaya is richer in vitamin A.

Papaya covers 57% of the DV of vitamin A.

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
9
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%
Papaya
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 203% 57% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Contains more Vitamin CVitamin C +274.9%
Contains more Vitamin E Vitamin E +143.3%
Contains more Vitamin B1Vitamin B1 +191.3%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B3Vitamin B3 +203.6%
Contains more Vitamin B5Vitamin B5 +136.1%
Contains more Vitamin B6Vitamin B6 +189.5%
Contains more FolateFolate +32.4%
Contains more CholineCholine +24.6%
Contains more Vitamin AVitamin A +52.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.6µg

Minerals

Guava is higher in phosphorus, potassium, copper, and zinc.

Papaya is richer in calcium.

You can compare the mineral composition of these two fruits in the chart below.

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
6
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%
Papaya
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 6% 16% 9.4% 15% 2.2% 4.3% 1% 5.2% 3.3%
Contains more PotassiumPotassium +129.1%
Contains more CopperCopper +411.1%
Contains more ZincZinc +187.5%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +275%
Contains more CalciumCalcium +11.1%
~equal in Magnesium ~21mg
~equal in Iron ~0.25mg
~equal in Selenium ~0.6µg

Health impact

Anticancer effects

Some test-tube and animal studies show that guava leaf extract and guava oil stop the growth of cancer cells (3) (4) (5). However, human studies are needed to confirm these results.

Papaya contains lycopene - a chemical that potentially reduces cancer risk (6). Papaya has shown a beneficial effect on breast cancer (7) and on those individuals who have been getting treatment for cancer (8).

Cardiovascular health

Lycopene and vitamin C in papayas may be helpful for preventing heart disease (9) (10).

Antioxidants and vitamins in guava leaves may be beneficial for preventing heart muscle cells from oxidative damage (11).

Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: April 11, 2023
Medically reviewed by Igor Bussel

Infographic

Guava vs Papaya infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
4
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
Papaya
1
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more ProteinProtein +442.6%
Contains more FatsFats +265.4%
Contains more CarbsCarbs +32.3%
Contains more OtherOther +253.8%
~equal in Water ~88.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Papaya
1
38% 34% 27%
Saturated Fat: Sat. Fat 0.081 g
Monounsaturated Fat: Mono. Fat 0.072 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains more Mono. FatMonounsaturated Fat +20.8%
Contains more Poly. FatPolyunsaturated fat +591.4%
Contains less Sat. FatSaturated Fat -70.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Guava Papaya Opinion
Calories 68kcal 43kcal Guava
Protein 2.55g 0.47g Guava
Fats 0.95g 0.26g Guava
Vitamin C 228.3mg 60.9mg Guava
Net carbs 8.92g 9.12g Papaya
Carbs 14.32g 10.82g Guava
Magnesium 22mg 21mg Guava
Calcium 18mg 20mg Papaya
Potassium 417mg 182mg Guava
Iron 0.26mg 0.25mg Guava
Sugar 8.92g 7.82g Papaya
Fiber 5.4g 1.7g Guava
Copper 0.23mg 0.045mg Guava
Zinc 0.23mg 0.08mg Guava
Phosphorus 40mg 10mg Guava
Sodium 2mg 8mg Guava
Vitamin A 624IU 950IU Papaya
Vitamin A RAE 31µg 47µg Papaya
Vitamin E 0.73mg 0.3mg Guava
Manganese 0.15mg 0.04mg Guava
Selenium 0.6µg 0.6µg
Vitamin B1 0.067mg 0.023mg Guava
Vitamin B2 0.04mg 0.027mg Guava
Vitamin B3 1.084mg 0.357mg Guava
Vitamin B5 0.451mg 0.191mg Guava
Vitamin B6 0.11mg 0.038mg Guava
Vitamin K 2.6µg 2.6µg
Folate 49µg 37µg Guava
Choline 7.6mg 6.1mg Guava
Saturated Fat 0.272g 0.081g Papaya
Monounsaturated Fat 0.087g 0.072g Guava
Polyunsaturated fat 0.401g 0.058g Guava
Tryptophan 0.022mg 0.008mg Guava
Threonine 0.096mg 0.011mg Guava
Isoleucine 0.093mg 0.008mg Guava
Leucine 0.171mg 0.016mg Guava
Lysine 0.072mg 0.025mg Guava
Methionine 0.016mg 0.002mg Guava
Phenylalanine 0.006mg 0.009mg Papaya
Valine 0.087mg 0.01mg Guava
Histidine 0.022mg 0.005mg Guava
Fructose 3.73g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Papaya
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
26%
Papaya
Minerals Daily Need Coverage Score
19%
Guava
8%
Papaya

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Papaya
Papaya is lower in Saturated Fat (difference - 0.191g)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.3)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 7)
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)

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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.