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Guava vs. Raisin — In-Depth Nutrition Comparison

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What are the differences between guava and raisins?

  • Guava is higher in vitamin C, folate, vitamin B5, and fiber; however, raisins are richer in iron, copper, potassium, phosphorus, vitamin B2, and manganese.
  • Guava's daily need coverage for vitamin C is 251% more.
  • Raisins contain 10 times less folate than guava. Guava contains 49µg of folate, while raisins contain 5µg.
  • Guava has a lower glycemic index (31) than raisins (64).

We used Guavas, common, raw and Raisins, seedless types in this article.

Infographic

Guava vs Raisin 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
1
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%
Raisin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains less SodiumSodium -81.8%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +177.8%
Contains more PotassiumPotassium +79.6%
Contains more IronIron +623.1%
Contains more CopperCopper +38.3%
Contains more PhosphorusPhosphorus +152.5%
Contains more ManganeseManganese +99.3%
~equal in Zinc ~0.22mg
~equal in Selenium ~0.6µg

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
6
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%
Raisin
5
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin CVitamin C +9826.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +508.3%
Contains more Vitamin B3Vitamin B3 +41.5%
Contains more Vitamin B5Vitamin B5 +374.7%
Contains more FolateFolate +880%
Contains more Vitamin B1Vitamin B1 +58.2%
Contains more Vitamin B2Vitamin B2 +212.5%
Contains more Vitamin B6Vitamin B6 +58.2%
Contains more Vitamin KVitamin K +34.6%
Contains more CholineCholine +46.1%
~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
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more FatsFats +106.5%
Contains more WaterWater +423.7%
Contains more ProteinProtein +20.4%
Contains more CarbsCarbs +452.9%
Contains more OtherOther +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
2
36% 11% 53%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.401 g
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +70.6%
Contains more Poly. FatPolyunsaturated fat +983.8%
Contains less Sat. FatSaturated fat -78.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Guava Raisin DV% diff.
Vitamin C 228.3mg 2.3mg 251%
Fructose 29.68g 37%
Carbs 14.32g 79.18g 22%
Iron 0.26mg 1.88mg 20%
Calories 68kcal 299kcal 12%
Folate 49µg 5µg 11%
Potassium 417mg 749mg 10%
Copper 0.23mg 0.318mg 10%
Phosphorus 40mg 101mg 9%
Vitamin B5 0.451mg 0.095mg 7%
Vitamin B2 0.04mg 0.125mg 7%
Fiber 5.4g 3.7g 7%
Manganese 0.15mg 0.299mg 6%
Vitamin B6 0.11mg 0.174mg 5%
Vitamin E 0.73mg 0.12mg 4%
Vitamin A 31µg 0µg 3%
Vitamin B1 0.067mg 0.106mg 3%
Calcium 18mg 50mg 3%
Vitamin B3 1.084mg 0.766mg 2%
Magnesium 22mg 32mg 2%
Polyunsaturated fat 0.401g 0.037g 2%
Fats 0.95g 0.46g 1%
Protein 2.55g 3.07g 1%
Vitamin K 2.6µg 3.5µg 1%
Choline 7.6mg 11.1mg 1%
Saturated fat 0.272g 0.058g 1%
Starch 2.7g 1%
Net carbs 8.92g 75.48g N/A
Sugar 8.92g 59.19g N/A
Zinc 0.23mg 0.22mg 0%
Sodium 2mg 11mg 0%
Selenium 0.6µg 0.6µg 0%
Monounsaturated fat 0.087g 0.051g 0%
Tryptophan 0.022mg 0.05mg 0%
Threonine 0.096mg 0.077mg 0%
Isoleucine 0.093mg 0.057mg 0%
Leucine 0.171mg 0.096mg 0%
Lysine 0.072mg 0.084mg 0%
Methionine 0.016mg 0.021mg 0%
Phenylalanine 0.006mg 0.065mg 0%
Valine 0.087mg 0.083mg 0%
Histidine 0.022mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Raisin
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%
Raisin
Minerals Daily Need Coverage Score
19%
Guava
37%
Raisin

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 0.214g)
Which food is lower in Sugar?
Guava
Guava is lower in Sugar (difference - 50.27g)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 33)
Which food is cheaper?
Guava
Guava is cheaper (difference - $0.5)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.