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Guava vs. Watermelon — Health Impact and Nutrition Comparison

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Article author photo Erna Harutyunyan by Erna Harutyunyan | Last updated on September 27, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Guava
vs
Watermelon

Summary

Guava surpasses watermelon in vital nutrients, making it a nutritionally richer fruit. Guava contains significantly higher levels of Vitamin C, providing 245% more than watermelon. Guava also boasts significant amounts of copper, fiber, folate, potassium, vitamin B3, and vitamin B6. Watermelon, while refreshing and hydrating, is relatively low in these specific nutrients. 

Introduction

Guava is native to Central America and northern South America, with India being the largest cultivator, supplying 45% of the market. China and Thailand are also significant contributors. Interestingly, guavas are botanically considered berries.

Watermelon, on the other hand, has been harvested since 3500 BC in Libya, later grown in Egypt, and spread across Europe during the Roman Ages. China stands out as the leading producer of watermelons, with new varieties boasting improved sweetnessdisease resistance, and shorter growth periods.

Taste, Use, and Appearance

Guava and watermelon offer distinct characteristics and culinary applications. Guava has a more solid texture with seeds inside, and it is known for its various varieties with colors such as red, creamy whiteyellow, and green-white while watermelons come in round shapes with pale yellow or reddish skins, which can be either rough or smooth

Guavas are prized for their uniqueperfumy scent, and some varieties can even mimic the flavors of different fruits like strawberries and lemons. In contrast, watermelon is characterized by its watery and refreshing nature with a sweet flavor. It offers a combination of sweet, bitter, and sour flavors, making it a popular choice for hydration and a refreshing snack.

 Guava is versatile; it is used to make juices like aqua Fresca, eaten raw, or utilized for products like marmalades and jellies in certain Asian countries. While it doesn't have as many culinary applications as guava, watermelon is commonly enjoyed as a fruit and in juices. It can also be used creatively, such as in producing watermelon wine.

Varieties

Guavas belong to the Myrtaceae family and the Psidium genus, with notable types including Red Malaysian guava, Mexican cream guava, Strawberry guava, Lemon guava, and Red Indian guava, each offering unique flavors and culinary uses. On the other hand, Watermelon is a member of the Cucurbitaceae family and comes in five different types: seeded, seedlessmini, yellow, and orange, each varying in seed content and flavor. 

Nutrition

The nutritional value of watermelon and guava will be compared in this portion of the article. 

Macronutrients and Calories

Watermelon and guava have different nutritional compositions. Compared to guava, watermelon has somewhat fewer net carbohydrates (7.15g vs. 7.55g) and total carbs (14.32g vs. 8.92g). Additionally, compared to guava, watermelon has less protein (0.61g vs. 2.55g) and fat (0.15g vs. 0.95g). 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +318%
Contains more Fats +533.3%
Contains more Carbs +89.7%
Contains more Other +475%
Contains more Water +13.2%
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more Protein +318%
Contains more Fats +533.3%
Contains more Carbs +89.7%
Contains more Other +475%
Contains more Water +13.2%

Calories

With only 30 calories per 100 grams, watermelon has a substantially lower calorie content than guava, which has 68 calories per serving.

Protein

There should be minimal protein in these two plants. Each 100g of them has very little protein in it. That sum can be ignored

Fats

Fruits like guava and watermelon have hardly any fat.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +135.1%
Contains more Polyunsaturated fat +702%
Contains less Saturated Fat -94.1%
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +135.1%
Contains more Polyunsaturated fat +702%
Contains less Saturated Fat -94.1%

Vitamins

Guava is superior to watermelon for numerous essential vitamins. Vitamin A levels are more significant in guava (624 IU vs. 569 IU) and Vitamin A RAE (31 g vs. 28 g). It also has more amounts of Vitamin E (0.73mg vs. 0.05mg), Vitamin C (228.3mg vs. 8.1mg), Vitamin B1 (0.067mg vs. 0.033mg), Vitamin B2 (0.04mg vs. 0.021mg), Vitamin B3 (1.084mg vs. 0.178mg), Vitamin B5 (0.451mg vs. 0.221mg), Vitamin B6 (0.11mg vs. 0.045mg), Folate (49 g vs. 3 g), and Vitamin K (2.6µg vs. 0.1 g) compared to watermelon. 

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
11
:
Contains more Vitamin E +1360%
Contains more Vitamin C +2718.5%
Contains more Vitamin B1 +103%
Contains more Vitamin B2 +90.5%
Contains more Vitamin B3 +509%
Contains more Vitamin B5 +104.1%
Contains more Vitamin B6 +144.4%
Contains more Folate +1533.3%
Contains more Choline +85.4%
Contains more Vitamin K +2500%
Equal in Vitamin A - 569
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 15% 0% 761% 17% 10% 21% 28% 26% 37% 0% 5% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 3% 1%
Contains more Vitamin E +1360%
Contains more Vitamin C +2718.5%
Contains more Vitamin B1 +103%
Contains more Vitamin B2 +90.5%
Contains more Vitamin B3 +509%
Contains more Vitamin B5 +104.1%
Contains more Vitamin B6 +144.4%
Contains more Folate +1533.3%
Contains more Choline +85.4%
Contains more Vitamin K +2500%
Equal in Vitamin A - 569

Minerals

Guava has higher levels of calcium (18 mg vs. 7 mg), magnesium (22 mg vs. 10 mg), phosphorus (40 mg vs. 11 mg), potassium (417 mg vs. 112 mg), zinc (0.23 mg vs. 0.1 mg), and copper (0.23 mg vs. 0.042 mg) compared to watermelon. 

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.
Contains more Calcium +157.1%
Contains more Magnesium +120%
Contains more Phosphorus +263.6%
Contains more Potassium +272.3%
Contains more Zinc +130%
Contains more Copper +447.6%
Contains more Manganese +294.7%
Contains more Selenium +50%
Contains less Sodium -50%
Equal in Iron - 0.24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Calcium +157.1%
Contains more Magnesium +120%
Contains more Phosphorus +263.6%
Contains more Potassium +272.3%
Contains more Zinc +130%
Contains more Copper +447.6%
Contains more Manganese +294.7%
Contains more Selenium +50%
Contains less Sodium -50%
Equal in Iron - 0.24

Glycemic Index

The glycemic index of guava is 31, indicating that it has a relatively minor impact on blood sugar levels when consumed. In contrast, the GI of watermelon is 76, signifying a more substantial impact on blood sugar levels after consumption. 

Glycemic Load

Guava has a low glycemic load (GL) of 2, and watermelon has a higher glycemic load of 15.

Acidity

Based on the Potential Renal Acid Load (PRAL) values, both guava and watermelon have alkaline profiles, indicating they are alkaline-forming foods. On the other hand, Guava has a somewhat higher alkaline PRAL value of -6.8, whereas watermelon has a PRAL value of -2, which is still alkaline but not as much as guava.

Weight Loss and Diets

Guava and watermelon have unique benefits and things to remember for varied diets and weight-loss plans.

Guava's rich and adaptable macronutrient and micronutrient profiles make it a good choice for vegan diets.

The summertime fruit watermelon is appropriate for vegans and can be eaten as a cool treat.

Because it contains more carbs than are permitted on the keto diet, guava is often excluded from keto diets.

Despite having a higher-than-average amount of carbohydrates for a fruit, watermelon may still be eaten on a ketogenic diet in moderation because it has fewer carbohydrates than certain other fruits.

Guavas and watermelons may both be helpful additions to diet plans. They provide a range of tastes and smells and health benefits. Both fruits are nutrient-dense choices for those trying to manage their weight since they are both high in macronutrients and micronutrients.

Health Benefits

Cardiovascular Health

Through its antioxidantsvitamins, and high vitamin C content, guava lowers the risk of cardiovascular diseaseatherosclerosishypertensiondiabetesobesity, and metabolic syndrome by reducing oxidative damage, lowering cholesterol and triglyceride levels, increasing cardioprotective HDL levels, and lowering cholesterol and triglyceride levels (1, 2, 3).  Lycopenecitrulline, and amino acids found in watermelon, on the other hand, may decrease cholesterol and blood pressure and lessen arterial wall stiffness (4, 5)Due to its diuretic properties, it may decrease blood pressure. Although research in rats indicates improved lipid profiles and decreased inflammation, further human trials are required to validate these cardiovascular advantages (6).  

Diabetes

Guava intake has been linked to reduced fasting blood glucose levels and better insulin and blood sugar management, which lowers the risk of type 2 diabetes (7)Additionally, guava consumption may reduce cholesterol and blood sugar levels, which may lessen the risk of obesity (8).  Contrarily, there is less direct evidence linking watermelon intake to the control of diabetes. Lycopene, an antioxidant with significant anti-inflammatory properties found in abundant watermelon, may help prevent chronic illnesses, but further study is required (9).  By lowering the activity of enzymes and transporters that control blood sugar, watermelon also has anti-diabetic effects that help avoid blood sugar increases (10). 

Cancer

The data for the possible anticancer effects of guava and watermelon comes mostly from test-tube and animal studies; thus, further human study is required. Guava has been shown to have the potential to suppress the proliferation of cancer cells, notably in metastatic prostate cancer cases, especially when its leaves and aqueous extract are used (11). It is a potential option for cancer therapy due to its high polyphenol and flavonoid content. The powerful antioxidant lycopene in watermelon has also been linked to anti-cancer properties (12). Lycopene may impact insulin-like growth factors associated with cancer, lower oxidative stress, and fight free radicals, lowering the chance of developing cancer

Allergy 

Although uncommon, allergic responses to watermelon can cause symptoms that resemble those of food allergiessuch as hivesitchy or tingly lipstongue or throatcoughing, and gastrointestinal discomfort (such as stomach ache or cramping) (13). The medical literature, however, hardly ever mentions guava allergies. According to some studies, targeted exclusion diets may help reduce seasonal exacerbations, which shows that children who experience seasonal asthma episodes may be more susceptible to hypersensitivity to specific foods, including guava (14). Guava tea leaves, which might have allergenic ingredients, including pollen and latex, have also been connected to allergic skin dermatitis (15)Allergies to either fruit are uncommon; however, allergies to watermelon are significantly more common.

Immune System

Both watermelon and guava have health advantages, primarily due to the vitamin C they contain, which works as an antioxidant and immune system builder (16)Even though these effects might not always be related to eating the whole fruit, guava extracts have demonstrated promise in reducing the incidence of diabetic nephropathy and easing menstrual discomfort (17, 18)Watermelon has shown the ability to lessen oxidative stress and inflammation since it contains anti-inflammatory antioxidants and vitamin C. The vitamin A in watermelon is also noteworthy since it is necessary for skin restoration after injury (19).

Article author photo Erna Harutyunyan
Education: General Medicine at YSMU
Last updated: September 27, 2023
Medically reviewed by Elen Khachatrian

Infographic

Guava vs Watermelon infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Guava Watermelon Opinion
Net carbs 8.92g 7.15g Guava
Protein 2.55g 0.61g Guava
Fats 0.95g 0.15g Guava
Carbs 14.32g 7.55g Guava
Calories 68kcal 30kcal Guava
Fructose 3.36g Watermelon
Sugar 8.92g 6.2g Watermelon
Fiber 5.4g 0.4g Guava
Calcium 18mg 7mg Guava
Iron 0.26mg 0.24mg Guava
Magnesium 22mg 10mg Guava
Phosphorus 40mg 11mg Guava
Potassium 417mg 112mg Guava
Sodium 2mg 1mg Watermelon
Zinc 0.23mg 0.1mg Guava
Copper 0.23mg 0.042mg Guava
Manganese 0.15mg 0.038mg Guava
Selenium 0.6µg 0.4µg Guava
Vitamin A 624IU 569IU Guava
Vitamin A RAE 31µg 28µg Guava
Vitamin E 0.73mg 0.05mg Guava
Vitamin C 228.3mg 8.1mg Guava
Vitamin B1 0.067mg 0.033mg Guava
Vitamin B2 0.04mg 0.021mg Guava
Vitamin B3 1.084mg 0.178mg Guava
Vitamin B5 0.451mg 0.221mg Guava
Vitamin B6 0.11mg 0.045mg Guava
Folate 49µg 3µg Guava
Choline 7.6mg 4.1mg Guava
Vitamin K 2.6µg 0.1µg Guava
Tryptophan 0.022mg 0.007mg Guava
Threonine 0.096mg 0.027mg Guava
Isoleucine 0.093mg 0.019mg Guava
Leucine 0.171mg 0.018mg Guava
Lysine 0.072mg 0.062mg Guava
Methionine 0.016mg 0.006mg Guava
Phenylalanine 0.006mg 0.015mg Watermelon
Valine 0.087mg 0.016mg Guava
Histidine 0.022mg 0.006mg Guava
Saturated Fat 0.272g 0.016g Watermelon
Monounsaturated Fat 0.087g 0.037g Guava
Polyunsaturated fat 0.401g 0.05g Guava

Which food is preferable for your diet?

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

People also compare

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
74%
Guava
8%
Watermelon
Minerals Daily Need Coverage Score
19%
Guava
6%
Watermelon

Comparison summary

Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 2.72g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.256g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Guava
Guava is relatively richer in minerals
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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.