Guava vs. Pear — Health Impact and Nutrition Comparison
Guava has more vitamin C, folate, copper, potassium, fiber, vitamin B5, vitamin B6, and vitamin B3 than pears. Guava delivers a massive 249% higher daily requirement for vitamin C coverage than pears. The difference is most noticeable in Vitamin B5, where guava has 0.451mg, nine times higher than pears' 0.049mg.
Guavas are members of the Myrtaceae family and the genus Psidium. Meanwhile, pears come from Western Asia's Caspian Sea region. Different pear cultivars were cultivated by ancient civilizations such as the Greeks and Romans and spread over Europe. Guava, a tropical fruit native to southern Mexico and Central and South America, has spread worldwide to warm regions․
Appearance and Varieties
Pears have a traditional, rounded-bottom shape with a tapering neck, while guavas are round or oval, with a smooth or granular exterior and seed-filled interiors.
The most common pear varieties are the bell-shaped Bartlett Pear, known for its golden skin and sweet flavor; the short-necked and rounder Anjou Pear, with green or red skin; and the elongated and russeted Bosc Pear.
The most common kind of guava is the common apple guava or lemon guava. Guavas are distinguished by their round shape, yellow or green skin, and pink flesh.
A typical serving is a middle-sized pear weighing roughly 166g. One serving of guava is one whole fruit, weighing around 55 grams.
Macronutrients and Calories
Guava fruits are higher in calories, protein, fat, and fiber than pear fruits. Pears have a somewhat higher carb content and more thiamin and riboflavin.
Compared to pears, guavas contain a greater concentration of vitamins, particularly vitamin A and vitamin C. Guava also contains more vitamin E and vitamins B1, B2, B3, B5, and B6. On the other hand, pears are higher in vitamin K. Both fruits are devoid of vitamin D, vitamin B9, and vitamin B12.
Guava contains more minerals, such as iron, calcium, potassium, magnesium, copper, zinc, and phosphorus. Pears have half the salt content of guava, with pears having 1mg and guava having 2mg.
Guava has a more significant glycemic load of 8, classifying it as low, but pears have a lower glycemic load of 2, likewise classifying it as low.
Guava has a PRAL (potential renal acid load) of -2.1, suggesting it is alkaline. On the other hand, pears have a slightly higher alkaline PRAL value of -6.8. Guava (about 3-4) and pear (3.5-4.6) acidity levels are within the usual pH range for fruits, with lower values being more acidic.
Weight Loss and Diets
Guavas and pears assist in weight loss due to their low-calorie and high dietary fiber content. Pears are a weight-loss-friendly meal because they are low in calories, water, and fiber (1,2). Combining fiber and water promotes satiety, reducing the probability of overeating. Studies have shown that eating pears daily can reduce your waist circumference and help you lose weight. Guavas contain 12% of your daily fiber needs and only 37 calories per fruit, making them an ideal snack. The fiber content of guavas contributes to a feeling of fullness, making them an excellent weight-loss choice. Both fruits are filling and healthy additions to a low-calorie diet.
Guavas and pears both benefit heart health in different ways. Pears, which are abundant in antioxidants including procyanidins and quercetin, have been shown to reduce heart tissue stiffness, lower LDL (bad) cholesterol, enhance HDL (good) cholesterol, and lower heart disease risk factors like high blood pressure and cholesterol levels (3,4,5,6,7). Regular pear eating has been demonstrated to reduce stroke risk significantly (8). On the other hand, Guavas are known for their high quantities of antioxidants and vitamins, especially in guava leaves, which are thought to protect the heart from free radical damage (9). Guavas' high potassium and soluble fiber content also help to improve heart health, with guava leaf extract showing promise in decreasing blood pressure and cholesterol levels (10, 11).
Guava, notably its leaf extract, has been shown to improve blood sugar levels, long-term blood sugar management, and insulin resistance, making it potentially advantageous for people with or at risk of developing diabetes (12, 13). Several studies have found that drinking guava-leaf tea lowers blood sugar levels, indicating that it affects post-meal glucose management (14). Pears, on the other hand, particularly red types high in anthocyanins, may help reduce the incidence of type 2 diabetes (15). Pear anthocyanins have been linked to a decreased incidence of diabetes in primary research (16). Furthermore, the pear's fiber helps delay digestion, allowing for improved blood sugar management (17).
Guavas and pears are both high in dietary fiber and beneficial to digestive health. Diarrhea and constipation may be prevented or decreased by guavas or guava leaf extract (18, 19). A single guava can supply 12% of the necessary daily fiber consumption, and research indicates that guava leaf extract has antibacterial effects, neutralizing dangerous microorganisms in the stomach (20). On the other hand, pears are high in soluble and insoluble fiber, which is necessary for maintaining intestinal regularity (21, 22). With 6g of fiber per medium-sized pear, approximately 21% of daily fiber requirements are satisfied.
Although data from test tubes and animal studies suggests that guava and pears may have anticancer qualities, further study is needed to determine their efficacy in human cancer treatment. Guava, particularly its leaf extract, has shown promise in preventing and suppressing cancer cell proliferation, owing to its high antioxidant content. In vitro studies revealed that guava leaf oil may be more effective than certain cancer medications in inhibiting cancer cell development (23, 24, 25). Pears, too, contain substances shown to protect against cancer, such as anthocyanins and chlorogenic acid (26, 27). According to population research, diets high in fruits, particularly pears, may protect against malignancies such as lung, stomach, breast, and ovarian cancer (28, 29, 30, 31).
Downsides and Risks
While pears are typically nutritious, they can be dangerous for people with pear allergies, especially those with birch-fruit syndrome. This cross-reactivity between birch pollen and certain fruits, such as pears, is more common in northern Europe (32). Notably, the allergen responsible for this response is heat-sensitive, allowing some people with this allergy to ingest cooked pears. This condition frequently causes cross-reactions with apples, apricots, and cherries. Another kind of pear allergy, more frequent in Mediterranean areas, causes severe symptoms but does not cross-react with birch pollen. Pyr c 1, Pyr c 3, Pyr c 4, and Pyr c 5 allergens are concentrated in the peel, making it more allergenic. Mild oral allergy syndrome and severe responses, including anaphylactic shock, are all possible (33). Guava allergies, on the other hand, are uncommon, with just a small body of research indicating possible hypersensitivity in children with seasonal asthma symptoms (34). According to some accounts, guava tea leaves might induce sensitive skin dermatitis due to pollen and latex allergens (35).
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||1µg|
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
- Pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169118/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.