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  6. Guava vs. Brown rice

Guava vs. Brown rice — In-Depth Nutrition Comparison

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What are the main differences between guava and brown rice?

  • Guava is richer in vitamin C, fiber, copper, vitamin A, folate, and potassium, while brown rice is higher in manganese, selenium, vitamin B1, and vitamin B3.
  • Guava's daily need coverage for vitamin C is 254% higher.
  • Brown rice has a higher glycemic index (66) than guava (31).

We used Guavas, common, raw and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Guava vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +384.9%
Contains more CopperCopper +117%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +77.3%
Contains more IronIron +115.4%
Contains more ZincZinc +208.7%
Contains more PhosphorusPhosphorus +157.5%
Contains more ManganeseManganese +549.3%
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
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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +329.4%
Contains more Vitamin B5Vitamin B5 +18.7%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +444.4%
Contains more Vitamin B1Vitamin B1 +165.7%
Contains more Vitamin B2Vitamin B2 +72.5%
Contains more Vitamin B3Vitamin B3 +136.3%
Contains more Vitamin B6Vitamin B6 +11.8%
Contains more CholineCholine +21.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Guava Brown rice DV% diff.
Vitamin C 228.3mg 0mg 254%
Manganese 0.15mg 0.974mg 36%
Fiber 5.4g 1.6g 15%
Copper 0.23mg 0.106mg 14%
Folate 49µg 9µg 10%
Potassium 417mg 86mg 10%
Starch 24.79g 10%
Vitamin B1 0.067mg 0.178mg 9%
Vitamin B3 1.084mg 2.561mg 9%
Selenium 0.6µg 5.8µg 9%
Phosphorus 40mg 103mg 9%
Vitamin E 0.73mg 0.17mg 4%
Carbs 14.32g 25.58g 4%
Magnesium 22mg 39mg 4%
Iron 0.26mg 0.56mg 4%
Zinc 0.23mg 0.71mg 4%
Calories 68kcal 123kcal 3%
Vitamin A 31µg 0µg 3%
Vitamin K 2.6µg 0.2µg 2%
Calcium 18mg 3mg 2%
Vitamin B2 0.04mg 0.069mg 2%
Vitamin B5 0.451mg 0.38mg 1%
Vitamin B6 0.11mg 0.123mg 1%
Monounsaturated fat 0.087g 0.369g 1%
Protein 2.55g 2.74g 0%
Fats 0.95g 0.97g 0%
Net carbs 8.92g 23.98g N/A
Sugar 8.92g 0.24g N/A
Sodium 2mg 4mg 0%
Choline 7.6mg 9.2mg 0%
Saturated fat 0.272g 0.26g 0%
Polyunsaturated fat 0.401g 0.366g 0%
Tryptophan 0.022mg 0.033mg 0%
Threonine 0.096mg 0.095mg 0%
Isoleucine 0.093mg 0.109mg 0%
Leucine 0.171mg 0.214mg 0%
Lysine 0.072mg 0.099mg 0%
Methionine 0.016mg 0.058mg 0%
Phenylalanine 0.006mg 0.133mg 0%
Valine 0.087mg 0.151mg 0%
Histidine 0.022mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +15%
Contains more OtherOther +213.6%
Contains more CarbsCarbs +78.6%
~equal in Protein ~2.74g
~equal in Fats ~0.97g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +324.1%
~equal in Saturated fat ~0.26g
~equal in Polyunsaturated fat ~0.366g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.