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Guava vs. Quinoa — In-Depth Nutrition Comparison

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What are the main differences between guava and quinoa?

  • Guava is richer in vitamin C, vitamin A, fiber, and potassium, while quinoa is higher in manganese, phosphorus, iron, magnesium, zinc, and vitamin B2.
  • Guava's daily need coverage for vitamin C is 254% higher.
  • Quinoa has 125 times less vitamin A than guava. Guava has 624IU of vitamin A, while quinoa has 5IU.
  • Quinoa has a higher glycemic index (53) than guava (31).

We used Guavas, common, raw and Quinoa, cooked types in this comparison.

Infographic

Guava vs Quinoa infographic
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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
3
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%
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more PotassiumPotassium +142.4%
Contains more CopperCopper +19.8%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +190.9%
Contains more IronIron +473.1%
Contains more ZincZinc +373.9%
Contains more PhosphorusPhosphorus +280%
Contains more ManganeseManganese +320.7%
Contains more SeleniumSelenium +366.7%
~equal in Calcium ~17mg

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
7
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 Choline Choline 761% 10% 15% 0% 17% 9.2% 20% 27% 25% 0% 6.5% 37% 4.1%
Quinoa
4
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 Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +15.9%
Contains more Vitamin B3Vitamin B3 +163.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +16.7%
Contains more Vitamin B1Vitamin B1 +59.7%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B6Vitamin B6 +11.8%
Contains more CholineCholine +202.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +12.8%
Contains more OtherOther +79.2%
Contains more ProteinProtein +72.5%
Contains more FatsFats +102.1%
Contains more CarbsCarbs +48.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
0
36% 11% 53%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.401 g
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -15.1%
Contains more Mono. FatMonounsaturated fat +506.9%
Contains more Poly. FatPolyunsaturated fat +168.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Guava Quinoa DV% diff.
Vitamin C 228.3mg 0mg 254%
Manganese 0.15mg 0.631mg 21%
Phosphorus 40mg 152mg 16%
Iron 0.26mg 1.49mg 15%
Magnesium 22mg 64mg 10%
Fiber 5.4g 2.8g 10%
Vitamin B5 0.451mg 9%
Zinc 0.23mg 1.09mg 8%
Potassium 417mg 172mg 7%
Starch 17.63g 7%
Polyunsaturated fat 0.401g 1.078g 5%
Vitamin B2 0.04mg 0.11mg 5%
Protein 2.55g 4.4g 4%
Selenium 0.6µg 2.8µg 4%
Copper 0.23mg 0.192mg 4%
Vitamin B3 1.084mg 0.412mg 4%
Choline 7.6mg 23mg 3%
Calories 68kcal 120kcal 3%
Vitamin B1 0.067mg 0.107mg 3%
Vitamin A 31µg 0µg 3%
Vitamin K 2.6µg 0µg 2%
Folate 49µg 42µg 2%
Carbs 14.32g 21.3g 2%
Vitamin E 0.73mg 0.63mg 1%
Fats 0.95g 1.92g 1%
Monounsaturated fat 0.087g 0.528g 1%
Vitamin B6 0.11mg 0.123mg 1%
Net carbs 8.92g 18.5g N/A
Calcium 18mg 17mg 0%
Sugar 8.92g 0.87g N/A
Sodium 2mg 7mg 0%
Saturated fat 0.272g 0.231g 0%
Tryptophan 0.022mg 0.052mg 0%
Threonine 0.096mg 0.131mg 0%
Isoleucine 0.093mg 0.157mg 0%
Leucine 0.171mg 0.261mg 0%
Lysine 0.072mg 0.239mg 0%
Methionine 0.016mg 0.096mg 0%
Phenylalanine 0.006mg 0.185mg 0%
Valine 0.087mg 0.185mg 0%
Histidine 0.022mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
72%
Guava
11%
Quinoa
Minerals Daily Need Coverage Score
19%
Guava
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 8.05g)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 0.041g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.5)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.