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Guava vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between guava and refried beans

  • Guava has more vitamin C, vitamin A, copper, folate, and fiber; however, refried beans have more iron, selenium, phosphorus, and manganese.
  • Guava's daily need coverage for vitamin C is 247% more.
  • Guava is lower in sodium.

The food varieties used in the comparison are Guavas, common, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Guava vs Refried beans 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more PotassiumPotassium +30.7%
Contains more CopperCopper +78.3%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +59.1%
Contains more CalciumCalcium +61.1%
Contains more IronIron +453.8%
Contains more ZincZinc +152.2%
Contains more PhosphorusPhosphorus +130%
Contains more ManganeseManganese +92.7%
Contains more SeleniumSelenium +866.7%

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%
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +3705%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +711.1%
Contains more Vitamin B3Vitamin B3 +195.4%
Contains more Vitamin B5Vitamin B5 +138.6%
Contains more Vitamin KVitamin K +23.8%
Contains more FolateFolate +345.5%
Contains more Vitamin B1Vitamin B1 +13.4%
Contains more Vitamin B2Vitamin B2 +97.5%
Contains more CholineCholine +178.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.103mg
~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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +95.3%
Contains more FatsFats +111.6%
Contains more OtherOther +23.9%
~equal in Carbs ~13.55g
~equal in Water ~77.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -56.9%
Contains more Mono. FatMonounsaturated fat +590.8%
Contains more Poly. FatPolyunsaturated fat +35.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Guava Refried beans DV% diff.
Vitamin C 228.3mg 6mg 247%
Histidine 0.022mg 153mg 22%
Sodium 2mg 370mg 16%
Iron 0.26mg 1.44mg 15%
Copper 0.23mg 0.129mg 11%
Folate 49µg 11µg 10%
Selenium 0.6µg 5.8µg 9%
Fiber 5.4g 3.7g 7%
Phosphorus 40mg 92mg 7%
Manganese 0.15mg 0.289mg 6%
Protein 2.55g 4.98g 5%
Vitamin B5 0.451mg 0.189mg 5%
Vitamin B3 1.084mg 0.367mg 4%
Vitamin E 0.73mg 0.09mg 4%
Zinc 0.23mg 0.58mg 3%
Starch 7.43g 3%
Potassium 417mg 319mg 3%
Vitamin A 31µg 0µg 3%
Magnesium 22mg 35mg 3%
Vitamin B2 0.04mg 0.079mg 3%
Saturated fat 0.272g 0.631g 2%
Choline 7.6mg 21.2mg 2%
Fats 0.95g 2.01g 2%
Monounsaturated fat 0.087g 0.601g 1%
Polyunsaturated fat 0.401g 0.543g 1%
Calories 68kcal 90kcal 1%
Vitamin B1 0.067mg 0.076mg 1%
Calcium 18mg 29mg 1%
Vitamin B6 0.11mg 0.103mg 1%
Net carbs 8.92g 9.85g N/A
Carbs 14.32g 13.55g 0%
Sugar 8.92g 0.54g N/A
Vitamin K 2.6µg 2.1µg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.022mg 0.065mg 0%
Threonine 0.096mg 0.231mg 0%
Isoleucine 0.093mg 0.242mg 0%
Leucine 0.171mg 0.438mg 0%
Lysine 0.072mg 0.377mg 0%
Methionine 0.016mg 0.083mg 0%
Phenylalanine 0.006mg 0.297mg 0%
Valine 0.087mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Refried beans
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
10%
Refried beans
Minerals Daily Need Coverage Score
19%
Guava
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 8.38g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.5)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 368mg)
Which food is lower in Saturated fat?
Guava
Guava is lower in Saturated fat (difference - 0.359g)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 7)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.