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Guava vs. Ricotta — In-Depth Nutrition Comparison

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A recap on differences between guava and ricotta

  • Guava is higher in vitamin C, copper, and fiber, yet ricotta is higher in selenium, calcium, phosphorus, vitamin B12, and vitamin B2.
  • Guava covers your daily vitamin C needs 254% more than ricotta.
  • The amount of saturated fat in guava is lower.

Food varieties used in this article are Guavas, common, raw and Cheese, ricotta, whole milk.

Infographic

Guava vs Ricotta 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
5
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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +297.1%
Contains more CopperCopper +995.2%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +2400%
Contains more CalciumCalcium +1050%
Contains more IronIron +46.2%
Contains more ZincZinc +404.3%
Contains more PhosphorusPhosphorus +295%
Contains more SeleniumSelenium +2316.7%

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
8
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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +563.6%
Contains more Vitamin B1Vitamin B1 +415.4%
Contains more Vitamin B3Vitamin B3 +942.3%
Contains more Vitamin B5Vitamin B5 +111.7%
Contains more Vitamin B6Vitamin B6 +155.8%
Contains more Vitamin KVitamin K +136.4%
Contains more FolateFolate +308.3%
Contains more Vitamin AVitamin A +287.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +387.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +130.3%

All nutrients comparison - raw data values

Nutrient Guava Ricotta DV% diff.
Vitamin C 228.3mg 0mg 254%
Saturated fat 0.272g 8.295g 36%
Selenium 0.6µg 14.5µg 25%
Copper 0.23mg 0.021mg 23%
Fiber 5.4g 0g 22%
Calcium 18mg 207mg 19%
Fats 0.95g 12.98g 19%
Protein 2.55g 11.26g 17%
Phosphorus 40mg 158mg 17%
Cholesterol 0mg 51mg 17%
Vitamin B12 0µg 0.34µg 14%
Vitamin B2 0.04mg 0.195mg 12%
Vitamin A 31µg 120µg 10%
Potassium 417mg 105mg 9%
Folate 49µg 12µg 9%
Monounsaturated fat 0.087g 3.627g 9%
Zinc 0.23mg 1.16mg 8%
Manganese 0.15mg 0.006mg 6%
Vitamin B3 1.084mg 0.104mg 6%
Vitamin B5 0.451mg 0.213mg 5%
Vitamin B1 0.067mg 0.013mg 5%
Vitamin B6 0.11mg 0.043mg 5%
Calories 68kcal 174kcal 5%
Carbs 14.32g 3.04g 4%
Sodium 2mg 84mg 4%
Vitamin E 0.73mg 0.11mg 4%
Magnesium 22mg 11mg 3%
Iron 0.26mg 0.38mg 2%
Choline 7.6mg 17.5mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin K 2.6µg 1.1µg 1%
Vitamin D 0IU 10IU 1%
Net carbs 8.92g 3.04g N/A
Sugar 8.92g 0.27g N/A
Polyunsaturated fat 0.401g 0.385g 0%
Tryptophan 0.022mg 0.125mg 0%
Threonine 0.096mg 0.517mg 0%
Isoleucine 0.093mg 0.589mg 0%
Leucine 0.171mg 1.221mg 0%
Lysine 0.072mg 1.338mg 0%
Methionine 0.016mg 0.281mg 0%
Phenylalanine 0.006mg 0.556mg 0%
Valine 0.087mg 0.692mg 0%
Histidine 0.022mg 0.459mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
Guava
3
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +371.1%
Contains more WaterWater +12.7%
Contains more OtherOther +35.3%
Contains more ProteinProtein +341.6%
Contains more FatsFats +1266.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +4069%
~equal in Polyunsaturated fat ~0.385g

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.