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  6. Guava vs. Pumpkin pie

Guava vs. Pumpkin pie — In-Depth Nutrition Comparison

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A recap on the differences between guava and pumpkin pie

  • Guava is higher in vitamin C, fiber, and copper, yet pumpkin pie is higher in vitamin A, vitamin B12, vitamin B1, vitamin K, and selenium.
  • Guava covers your daily vitamin C needs 254% more than pumpkin pie.
  • Guava contains 3 times more fiber than pumpkin pie. While guava contains 5.4g of fiber, pumpkin pie contains only 1.8g.
  • The amount of sodium in guava is lower.
  • The glycemic index of guava is lower.

Food varieties used in this article are Guavas, common, raw and Pie, pumpkin, commercially prepared.

Infographic

Guava vs Pumpkin pie 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
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +149.7%
Contains more CopperCopper +55.4%
Contains less SodiumSodium -99.2%
Contains more CalciumCalcium +255.6%
Contains more IronIron +246.2%
Contains more ZincZinc +69.6%
Contains more PhosphorusPhosphorus +102.5%
Contains more ManganeseManganese +51.3%
Contains more SeleniumSelenium +800%

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
3
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 761% 10% 15% 0% 17% 9.2% 20% 27% 25% 0% 6.5% 37%
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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +74.6%
Contains more FolateFolate +88.5%
Contains more Vitamin AVitamin A +1345.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +164.2%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +407.7%
~equal in Vitamin E ~0.76mg
~equal in Vitamin B3 ~1.107mg
~equal in Vitamin B5 ~0.452mg

All nutrients comparison - raw data values

Nutrient Guava Pumpkin pie DV% diff.
Vitamin C 228.3mg 0mg 254%
Vitamin A 31µg 448µg 46%
Vitamin B12 0µg 0.35µg 15%
Fats 0.95g 9.75g 14%
Fiber 5.4g 1.8g 14%
Monounsaturated fat 0.087g 4.6g 11%
Sodium 2mg 239mg 10%
Calories 68kcal 243kcal 9%
Cholesterol 0mg 26mg 9%
Copper 0.23mg 0.148mg 9%
Selenium 0.6µg 5.4µg 9%
Vitamin B1 0.067mg 0.177mg 9%
Vitamin K 2.6µg 13.2µg 9%
Polyunsaturated fat 0.401g 1.77g 9%
Iron 0.26mg 0.9mg 8%
Saturated fat 0.272g 1.988g 8%
Carbs 14.32g 34.83g 7%
Potassium 417mg 167mg 7%
Phosphorus 40mg 81mg 6%
Vitamin B2 0.04mg 0.124mg 6%
Folate 49µg 26µg 6%
Calcium 18mg 64mg 5%
Choline 7.6mg 37.5mg 5%
Starch 10.73g 4%
Vitamin B6 0.11mg 0.063mg 4%
Fructose 2.85g 4%
Protein 2.55g 3.9g 3%
Manganese 0.15mg 0.227mg 3%
Magnesium 22mg 14mg 2%
Zinc 0.23mg 0.39mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 8.92g 33.03g N/A
Vitamin D 0 IU 2 IU 0%
Sugar 8.92g 18.88g N/A
Vitamin E 0.73mg 0.76mg 0%
Vitamin B3 1.084mg 1.107mg 0%
Vitamin B5 0.451mg 0.452mg 0%
Tryptophan 0.022mg 0.048mg 0%
Threonine 0.096mg 0.154mg 0%
Isoleucine 0.093mg 0.158mg 0%
Leucine 0.171mg 0.297mg 0%
Lysine 0.072mg 0.192mg 0%
Methionine 0.016mg 0.249mg 0%
Phenylalanine 0.006mg 0.175mg 0%
Valine 0.087mg 0.211mg 0%
Histidine 0.022mg 0.088mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
Guava
2
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more WaterWater +60.3%
Contains more OtherOther +22.1%
Contains more ProteinProtein +52.9%
Contains more FatsFats +926.3%
Contains more CarbsCarbs +143.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
Guava
1
36% 11% 53%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.401 g
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -86.3%
Contains more Mono. FatMonounsaturated fat +5187.4%
Contains more Poly. FatPolyunsaturated fat +341.4%

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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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.