Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Guava
  5. Compare
  6. Guava vs. Pumpkin

Guava vs. Pumpkin — In-Depth Nutrition Comparison

Compare

Differences between Guava and Pumpkin

  • Guava has more Vitamin C, Fiber, Copper, and Folate, while Pumpkin has more Vitamin A RAE, Iron, and Vitamin B2.
  • Guava's daily need coverage for Vitamin C is 244% higher.
  • Pumpkin contains 11 times less Fiber than Guava. Guava contains 5.4g of Fiber, while Pumpkin contains 0.5g.
  • The amount of Sugar in Pumpkin is lower.

The food types used in this comparison are Guavas, common, raw and Pumpkin, raw.

Infographic

Guava vs Pumpkin 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
5
:
5
Pumpkin
Pumpkin
Contains more Magnesium +83.3%
Contains more Potassium +22.6%
Contains more Copper +81.1%
Contains more Manganese +20%
Contains more Selenium +100%
Contains more Calcium +16.7%
Contains more Iron +207.7%
Contains less Sodium -50%
Contains more Zinc +39.1%
Equal in Phosphorus - 44
Guava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Magnesium +83.3%
Contains more Potassium +22.6%
Contains more Copper +81.1%
Contains more Manganese +20%
Contains more Selenium +100%
Contains more Calcium +16.7%
Contains more Iron +207.7%
Contains less Sodium -50%
Contains more Zinc +39.1%
Equal in Phosphorus - 44

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
:
3
Pumpkin
Pumpkin
Contains more Vitamin C +2436.7%
Contains more Vitamin B1 +34%
Contains more Vitamin B3 +80.7%
Contains more Vitamin B5 +51.3%
Contains more Vitamin B6 +80.3%
Contains more Folate +206.3%
Contains more Vitamin K +136.4%
Contains more Vitamin A +1264.3%
Contains more Vitamin E +45.2%
Contains more Vitamin B2 +175%
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%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +2436.7%
Contains more Vitamin B1 +34%
Contains more Vitamin B3 +80.7%
Contains more Vitamin B5 +51.3%
Contains more Vitamin B6 +80.3%
Contains more Folate +206.3%
Contains more Vitamin K +136.4%
Contains more Vitamin A +1264.3%
Contains more Vitamin E +45.2%
Contains more Vitamin B2 +175%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
Guava
4
:
1
Pumpkin
Pumpkin
Contains more Protein +155%
Contains more Fats +850%
Contains more Carbs +120.3%
Contains more Other +72.5%
Contains more Water +13.4%
Guava
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +155%
Contains more Fats +850%
Contains more Carbs +120.3%
Contains more Other +72.5%
Contains more Water +13.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
Guava
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +569.2%
Contains more Polyunsaturated fat +7920%
Contains less Saturated Fat -80.9%
Guava
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Monounsaturated Fat +569.2%
Contains more Polyunsaturated fat +7920%
Contains less Saturated Fat -80.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Guava Pumpkin Opinion
Net carbs 8.92g 6g Guava
Protein 2.55g 1g Guava
Fats 0.95g 0.1g Guava
Carbs 14.32g 6.5g Guava
Calories 68kcal 26kcal Guava
Sugar 8.92g 2.76g Pumpkin
Fiber 5.4g 0.5g Guava
Calcium 18mg 21mg Pumpkin
Iron 0.26mg 0.8mg Pumpkin
Magnesium 22mg 12mg Guava
Phosphorus 40mg 44mg Pumpkin
Potassium 417mg 340mg Guava
Sodium 2mg 1mg Pumpkin
Zinc 0.23mg 0.32mg Pumpkin
Copper 0.23mg 0.127mg Guava
Manganese 0.15mg 0.125mg Guava
Selenium 0.6µg 0.3µg Guava
Vitamin A 624IU 8513IU Pumpkin
Vitamin A RAE 31µg 426µg Pumpkin
Vitamin E 0.73mg 1.06mg Pumpkin
Vitamin C 228.3mg 9mg Guava
Vitamin B1 0.067mg 0.05mg Guava
Vitamin B2 0.04mg 0.11mg Pumpkin
Vitamin B3 1.084mg 0.6mg Guava
Vitamin B5 0.451mg 0.298mg Guava
Vitamin B6 0.11mg 0.061mg Guava
Folate 49µg 16µg Guava
Vitamin K 2.6µg 1.1µg Guava
Tryptophan 0.022mg 0.012mg Guava
Threonine 0.096mg 0.029mg Guava
Isoleucine 0.093mg 0.031mg Guava
Leucine 0.171mg 0.046mg Guava
Lysine 0.072mg 0.054mg Guava
Methionine 0.016mg 0.011mg Guava
Phenylalanine 0.006mg 0.032mg Pumpkin
Valine 0.087mg 0.035mg Guava
Histidine 0.022mg 0.016mg Guava
Saturated Fat 0.272g 0.052g Pumpkin
Monounsaturated Fat 0.087g 0.013g Guava
Polyunsaturated fat 0.401g 0.005g Guava

Which food is preferable for your diet?

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

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
55%
Pumpkin
Minerals Daily Need Coverage Score
19%
Guava
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 6.16g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.22g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.3)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 21)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.