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Guava vs Papaya - In-Depth Nutrition Comparison

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A recap on differences between Guava and Papaya

  • Guava is higher than Papaya in Vitamin C, Copper, Fiber, Potassium, Vitamin B6, and Vitamin B5.
  • Guava covers your daily Vitamin C needs 186% more than Papaya.
  • Guava contains 5 times more Copper than Papaya. While Guava contains 0.23mg of Copper, Papaya contains only 0.045mg.

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

Infographic

Guava vs Papaya 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
7
:
1
Papaya
Contains more Phosphorus +300%
Contains more Potassium +129.1%
Contains less Sodium -75%
Contains more Zinc +187.5%
Contains more Copper +411.1%
Contains more Calcium +11.1%
Equal in Iron - 0.25
Equal in Magnesium - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 16% 18% 37% 1% 7% 77%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Contains more Phosphorus +300%
Contains more Potassium +129.1%
Contains less Sodium -75%
Contains more Zinc +187.5%
Contains more Copper +411.1%
Contains more Calcium +11.1%
Equal in Iron - 0.25
Equal in Magnesium - 21

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
8
:
1
Papaya
Contains more Vitamin E +143.3%
Contains more Vitamin C +274.9%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +203.6%
Contains more Vitamin B5 +136.1%
Contains more Vitamin B6 +189.5%
Contains more Folate +32.4%
Contains more Vitamin A +52.2%
Equal in Vitamin K - 2.6
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 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
Contains more Vitamin E +143.3%
Contains more Vitamin C +274.9%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +203.6%
Contains more Vitamin B5 +136.1%
Contains more Vitamin B6 +189.5%
Contains more Folate +32.4%
Contains more Vitamin A +52.2%
Equal in Vitamin K - 2.6

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 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
Net carbs 8.92g 9.12g Papaya
Protein 2.55g 0.47g Guava
Fats 0.95g 0.26g Guava
Carbs 14.32g 10.82g Guava
Calories 68kcal 43kcal Guava
Starch g 0g Papaya
Fructose g 3.73g Papaya
Sugar 8.92g 7.82g Papaya
Fiber 5.4g 1.7g Guava
Calcium 18mg 20mg Papaya
Iron 0.26mg 0.25mg Guava
Magnesium 22mg 21mg Guava
Phosphorus 40mg 10mg Guava
Potassium 417mg 182mg Guava
Sodium 2mg 8mg Guava
Zinc 0.23mg 0.08mg Guava
Copper 0.23mg 0.045mg Guava
Vitamin A 624IU 950IU Papaya
Vitamin E 0.73mg 0.3mg Guava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 228.3mg 60.9mg Guava
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
Folate 49µg 37µg Guava
Vitamin B12 0µg 0µg
Vitamin K 2.6µg 2.6µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.272g 0.081g Papaya
Monounsaturated Fat 0.087g 0.072g Guava
Polyunsaturated fat 0.401g 0.058g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Papaya
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
28
Papaya
Mineral Summary Score
21
Guava
9
Papaya

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
3%
Papaya
Carbohydrates
14%
Guava
11%
Papaya
Fats
4%
Guava
1%
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 - 28)
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

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. 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.