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  6. Guava vs. Walnut

Guava vs. Walnut — In-Depth Nutrition Comparison

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The main differences between guava and walnut

  • Guava is richer in vitamin C, yet walnut is richer in copper, manganese, phosphorus, iron, vitamin B6, magnesium, zinc, and vitamin B1.
  • Daily need coverage for vitamin C for guava is 252% higher.
  • Guava contains less saturated fat.
  • Walnut has a lower glycemic index than guava.

Food types used in this article are Guavas, common, raw and Nuts, walnuts, english.

Infographic

Guava vs Walnut 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
0
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%
Walnut
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +618.2%
Contains more CalciumCalcium +444.4%
Contains more IronIron +1019.2%
Contains more CopperCopper +589.6%
Contains more ZincZinc +1243.5%
Contains more PhosphorusPhosphorus +765%
Contains more ManganeseManganese +2176%
Contains more SeleniumSelenium +716.7%
~equal in Potassium ~441mg
~equal in Sodium ~2mg

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
2
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%
Walnut
Walnut
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +17461.5%
Contains more Vitamin AVitamin A +3000%
Contains more Vitamin B1Vitamin B1 +409%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B5Vitamin B5 +26.4%
Contains more Vitamin B6Vitamin B6 +388.2%
Contains more FolateFolate +100%
Contains more CholineCholine +415.8%
~equal in Vitamin E ~0.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.125mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.7µg

All nutrients comparison - raw data values

Nutrient Guava Walnut DV% diff.
Polyunsaturated fat 0.401g 47.174g 312%
Vitamin C 228.3mg 1.3mg 252%
Copper 0.23mg 1.586mg 151%
Manganese 0.15mg 3.414mg 142%
Fats 0.95g 65.21g 99%
Phosphorus 40mg 346mg 44%
Vitamin B6 0.11mg 0.537mg 33%
Iron 0.26mg 2.91mg 33%
Magnesium 22mg 158mg 32%
Calories 68kcal 654kcal 29%
Saturated fat 0.272g 6.126g 27%
Zinc 0.23mg 3.09mg 26%
Protein 2.55g 15.23g 25%
Vitamin B1 0.067mg 0.341mg 23%
Monounsaturated fat 0.087g 8.933g 22%
Folate 49µg 98µg 12%
Selenium 0.6µg 4.9µg 8%
Vitamin B2 0.04mg 0.15mg 8%
Calcium 18mg 98mg 8%
Choline 7.6mg 39.2mg 6%
Fiber 5.4g 6.7g 5%
Vitamin A 31µg 1µg 3%
Vitamin B5 0.451mg 0.57mg 2%
Potassium 417mg 441mg 1%
Net carbs 8.92g 7.01g N/A
Carbs 14.32g 13.71g 0%
Sugar 8.92g 2.61g N/A
Starch 0.06g 0%
Sodium 2mg 2mg 0%
Vitamin E 0.73mg 0.7mg 0%
Vitamin B3 1.084mg 1.125mg 0%
Vitamin K 2.6µg 2.7µg 0%
Tryptophan 0.022mg 0.17mg 0%
Threonine 0.096mg 0.596mg 0%
Isoleucine 0.093mg 0.625mg 0%
Leucine 0.171mg 1.17mg 0%
Lysine 0.072mg 0.424mg 0%
Methionine 0.016mg 0.236mg 0%
Phenylalanine 0.006mg 0.711mg 0%
Valine 0.087mg 0.753mg 0%
Histidine 0.022mg 0.391mg 0%
Fructose 0.09g 0%

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
Walnut
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more WaterWater +1885.3%
Contains more ProteinProtein +497.3%
Contains more FatsFats +6764.2%
Contains more OtherOther +29%
~equal in Carbs ~13.71g

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +10167.8%
Contains more Poly. FatPolyunsaturated fat +11664.1%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.