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Guava vs. Spread — In-Depth Nutrition Comparison

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Important differences between guava and spread

  • Guava has more vitamin C, fiber, folate, copper, and vitamin A; however, spread has more vitamin B12 and selenium.
  • Guava's daily need coverage for vitamin C is 254% more.
  • Guava has 27 times more fiber than spread. Guava has 5.4g of fiber, while spread has 0.2g.
  • Guava is lower in saturated fat.
  • Guava has a higher glycemic index than spread.

The food varieties used in the comparison are Guavas, common, raw and Sandwich spread, pork, beef.

Infographic

Guava vs Spread 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
6
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%
Spread
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +279.1%
Contains more CopperCopper +76.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +476.9%
Contains more IronIron +203.8%
Contains more ZincZinc +343.5%
Contains more PhosphorusPhosphorus +47.5%
Contains more SeleniumSelenium +1516.7%

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
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 761% 10% 15% 0% 17% 9.2% 20% 27% 25% 0% 6.5% 37% 4.1%
Spread
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +19.2%
Contains more Vitamin KVitamin K +62.5%
Contains more FolateFolate +2350%
Contains more Vitamin EVitamin E +138.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +156.7%
Contains more Vitamin B2Vitamin B2 +235%
Contains more Vitamin B3Vitamin B3 +59.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +719.7%
~equal in Vitamin B5 ~0.43mg
~equal in Vitamin B6 ~0.12mg

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
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more CarbsCarbs +19.9%
Contains more WaterWater +34%
Contains more ProteinProtein +200.4%
Contains more FatsFats +1725.3%
Contains more OtherOther +101.4%

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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +8617.2%
Contains more Poly. FatPolyunsaturated fat +539.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Guava Spread DV% diff.
Vitamin C 228.3mg 0mg 254%
Vitamin B12 0µg 1.12µg 47%
Sodium 2mg 1013mg 44%
Saturated fat 0.272g 5.977g 26%
Fats 0.95g 17.34g 25%
Fiber 5.4g 0.2g 21%
Monounsaturated fat 0.087g 7.584g 19%
Selenium 0.6µg 9.7µg 17%
Polyunsaturated fat 0.401g 2.565g 14%
Cholesterol 0mg 38mg 13%
Folate 49µg 2µg 12%
Copper 0.23mg 0.13mg 11%
Choline 7.6mg 62.3mg 10%
Protein 2.55g 7.66g 10%
Potassium 417mg 110mg 9%
Vitamin B1 0.067mg 0.172mg 9%
Calories 68kcal 235kcal 8%
Vitamin E 0.73mg 1.74mg 7%
Zinc 0.23mg 1.02mg 7%
Vitamin B2 0.04mg 0.134mg 7%
Iron 0.26mg 0.79mg 7%
Manganese 0.15mg 0.026mg 5%
Vitamin B3 1.084mg 1.73mg 4%
Phosphorus 40mg 59mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Magnesium 22mg 8mg 3%
Vitamin A 31µg 26µg 1%
Carbs 14.32g 11.94g 1%
Calcium 18mg 12mg 1%
Vitamin K 2.6µg 1.6µg 1%
Vitamin B6 0.11mg 0.12mg 1%
Net carbs 8.92g 11.74g N/A
Sugar 8.92g 0g N/A
Vitamin B5 0.451mg 0.43mg 0%
Tryptophan 0.022mg 0.082mg 0%
Threonine 0.096mg 0.334mg 0%
Isoleucine 0.093mg 0.334mg 0%
Leucine 0.171mg 0.6mg 0%
Lysine 0.072mg 0.663mg 0%
Methionine 0.016mg 0.196mg 0%
Phenylalanine 0.006mg 0.301mg 0%
Valine 0.087mg 0.356mg 0%
Histidine 0.022mg 0.279mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Spread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
30%
Spread
Minerals Daily Need Coverage Score
19%
Guava
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 8.92g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 31)
Which food is cheaper?
Spread
Spread is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Guava
Guava is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 1011mg)
Which food is lower in Saturated fat?
Guava
Guava is lower in Saturated fat (difference - 5.705g)
Which food is richer in minerals?
?
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.
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.