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  6. Guava vs. Pomegranate

Guava vs. Pomegranate — In-Depth Nutrition Comparison

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A recap on differences between Guava and Pomegranate

  • Guava is higher in Vitamin C, Copper, Fiber, and Potassium, yet Pomegranate is higher in Vitamin K.
  • Guava covers your daily Vitamin C needs 242% more than Pomegranate.
  • Guava contains 4 times more Vitamin B3 than Pomegranate. While Guava contains 1.084mg of Vitamin B3, Pomegranate contains only 0.293mg.
  • The amount of Sugar in Guava is lower.

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

Infographic

Guava vs Pomegranate 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
8
:
2
Pomegranate
Pomegranate
Contains more Calcium +80%
Contains more Magnesium +83.3%
Contains more Phosphorus +11.1%
Contains more Potassium +76.7%
Contains less Sodium -33.3%
Contains more Copper +45.6%
Contains more Manganese +26.1%
Contains more Selenium +20%
Contains more Iron +15.4%
Contains more Zinc +52.2%
Equal in Phosphorus - 36
Guava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +80%
Contains more Magnesium +83.3%
Contains more Phosphorus +11.1%
Contains more Potassium +76.7%
Contains less Sodium -33.3%
Contains more Copper +45.6%
Contains more Manganese +26.1%
Contains more Selenium +20%
Contains more Iron +15.4%
Contains more Zinc +52.2%
Equal in Phosphorus - 36

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
7
:
2
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin E +21.7%
Contains more Vitamin C +2138.2%
Contains more Vitamin B3 +270%
Contains more Vitamin B5 +19.6%
Contains more Vitamin B6 +46.7%
Contains more Folate +28.9%
Contains more Vitamin B2 +32.5%
Contains more Vitamin K +530.8%
Equal in Vitamin B1 - 0.067
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%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin E +21.7%
Contains more Vitamin C +2138.2%
Contains more Vitamin B3 +270%
Contains more Vitamin B5 +19.6%
Contains more Vitamin B6 +46.7%
Contains more Folate +28.9%
Contains more Vitamin B2 +32.5%
Contains more Vitamin K +530.8%
Equal in Vitamin B1 - 0.067

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
Guava
3
:
2
Pomegranate
Pomegranate
Contains more Protein +52.7%
Contains more Other +160.4%
Contains more Fats +23.2%
Contains more Carbs +30.6%
Equal in Water - 77.93
Guava
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Protein +52.7%
Contains more Other +160.4%
Contains more Fats +23.2%
Contains more Carbs +30.6%
Equal in Water - 77.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
Guava
1
:
2
Pomegranate
Pomegranate
Contains more Polyunsaturated fat +407.6%
Contains less Saturated Fat -55.9%
Equal in Monounsaturated Fat - 0.093
Guava
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Polyunsaturated fat +407.6%
Contains less Saturated Fat -55.9%
Equal in Monounsaturated Fat - 0.093

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Guava Pomegranate Opinion
Net carbs 8.92g 14.7g Pomegranate
Protein 2.55g 1.67g Guava
Fats 0.95g 1.17g Pomegranate
Carbs 14.32g 18.7g Pomegranate
Calories 68kcal 83kcal Pomegranate
Sugar 8.92g 13.67g Guava
Fiber 5.4g 4g Guava
Calcium 18mg 10mg Guava
Iron 0.26mg 0.3mg Pomegranate
Magnesium 22mg 12mg Guava
Phosphorus 40mg 36mg Guava
Potassium 417mg 236mg Guava
Sodium 2mg 3mg Guava
Zinc 0.23mg 0.35mg Pomegranate
Copper 0.23mg 0.158mg Guava
Manganese 0.15mg 0.119mg Guava
Selenium 0.6µg 0.5µg Guava
Vitamin A 624IU 0IU Guava
Vitamin A RAE 31µg 0µg Guava
Vitamin E 0.73mg 0.6mg Guava
Vitamin C 228.3mg 10.2mg Guava
Vitamin B1 0.067mg 0.067mg
Vitamin B2 0.04mg 0.053mg Pomegranate
Vitamin B3 1.084mg 0.293mg Guava
Vitamin B5 0.451mg 0.377mg Guava
Vitamin B6 0.11mg 0.075mg Guava
Folate 49µg 38µg Guava
Vitamin K 2.6µg 16.4µg Pomegranate
Tryptophan 0.022mg Guava
Threonine 0.096mg Guava
Isoleucine 0.093mg Guava
Leucine 0.171mg Guava
Lysine 0.072mg Guava
Methionine 0.016mg Guava
Phenylalanine 0.006mg Guava
Valine 0.087mg Guava
Histidine 0.022mg Guava
Saturated Fat 0.272g 0.12g Pomegranate
Monounsaturated Fat 0.087g 0.093g Pomegranate
Polyunsaturated fat 0.401g 0.079g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Pomegranate
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
16%
Pomegranate
Minerals Daily Need Coverage Score
19%
Guava
14%
Pomegranate

Comparison summary

Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 0.152g)
Which food is lower in Sugar?
Guava
Guava is lower in Sugar (difference - 4.75g)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 1mg)
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 - $0.5)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.