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  6. Guava vs. White bread

Guava vs. White bread — In-Depth Nutrition Comparison

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How are guava and white bread different?

  • Guava has more vitamin C and copper; however, white bread is richer in iron, selenium, vitamin B1, vitamin B3, manganese, vitamin B2, and folate.
  • Guava covers your daily need for vitamin C, 254% more than white bread.
  • Guava has 2 times more copper than white bread. Guava has 0.23mg of copper, while white bread has 0.101mg.
  • Guava contains less sodium.
  • White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of guava is 31.

Guavas, common, raw and Bread, white, commercially prepared (includes soft bread crumbs) types were used in this article.

Infographic

Guava vs White bread 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
3
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +231%
Contains more CopperCopper +127.7%
Contains less SodiumSodium -99.6%
Contains more CalciumCalcium +700%
Contains more IronIron +1288.5%
Contains more ZincZinc +221.7%
Contains more PhosphorusPhosphorus +145%
Contains more ManganeseManganese +257.3%
Contains more SeleniumSelenium +3566.7%
~equal in Magnesium ~23mg

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
5
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +231.8%
Contains more Vitamin B6Vitamin B6 +26.4%
Contains more Vitamin KVitamin K +1200%
Contains more Vitamin B1Vitamin B1 +695.5%
Contains more Vitamin B2Vitamin B2 +507.5%
Contains more Vitamin B3Vitamin B3 +341%
Contains more Vitamin B5Vitamin B5 +18.8%
Contains more FolateFolate +126.5%
Contains more CholineCholine +92.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Guava White bread DV% diff.
Vitamin C 228.3mg 0mg 254%
Iron 0.26mg 3.61mg 42%
Vitamin B1 0.067mg 0.533mg 39%
Selenium 0.6µg 22µg 39%
Vitamin B3 1.084mg 4.78mg 23%
Sodium 2mg 490mg 21%
Manganese 0.15mg 0.536mg 17%
Folate 49µg 111µg 16%
Vitamin B2 0.04mg 0.243mg 16%
Starch 37.17g 15%
Copper 0.23mg 0.101mg 14%
Protein 2.55g 8.85g 13%
Calcium 18mg 144mg 13%
Carbs 14.32g 49.42g 12%
Fiber 5.4g 2.7g 11%
Calories 68kcal 266kcal 10%
Potassium 417mg 126mg 9%
Phosphorus 40mg 98mg 8%
Polyunsaturated fat 0.401g 1.602g 8%
Zinc 0.23mg 0.74mg 5%
Fats 0.95g 3.33g 4%
Vitamin E 0.73mg 0.22mg 3%
Fructose 2.43g 3%
Vitamin A 31µg 0µg 3%
Saturated fat 0.272g 0.698g 2%
Vitamin B5 0.451mg 0.536mg 2%
Vitamin B6 0.11mg 0.087mg 2%
Vitamin K 2.6µg 0.2µg 2%
Monounsaturated fat 0.087g 0.599g 1%
Choline 7.6mg 14.6mg 1%
Net carbs 8.92g 46.72g N/A
Magnesium 22mg 23mg 0%
Sugar 8.92g 5.67g N/A
Trans fat 0g 0.027g N/A
Tryptophan 0.022mg 0%
Threonine 0.096mg 0%
Isoleucine 0.093mg 0%
Leucine 0.171mg 0%
Lysine 0.072mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.006mg 0%
Valine 0.087mg 0%
Histidine 0.022mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
Guava
1
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +121.9%
Contains more ProteinProtein +247.1%
Contains more FatsFats +250.5%
Contains more CarbsCarbs +245.1%
Contains more OtherOther +43.5%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -61%
Contains more Mono. FatMonounsaturated fat +588.5%
Contains more Poly. FatPolyunsaturated fat +299.5%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.