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Guava vs. Yam — In-Depth Nutrition Comparison

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Significant differences between guava and yam

  • Guava has more vitamin C, vitamin A, folate, copper, and fiber; however, yam is richer in vitamin B6, potassium, and manganese.
  • Guava covers your daily vitamin C needs 235% more than yam.
  • Yam has 18 times less sugar than guava. Guava has 8.92g of sugar, while yam has 0.5g.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of guava is 31.

Specific food types used in this comparison are Guavas, common, raw and Yam, raw.

Infographic

Guava vs Yam 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
2
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%
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CopperCopper +29.2%
Contains less SodiumSodium -77.8%
Contains more PotassiumPotassium +95.7%
Contains more IronIron +107.7%
Contains more PhosphorusPhosphorus +37.5%
Contains more ManganeseManganese +164.7%
Contains more SeleniumSelenium +16.7%
~equal in Magnesium ~21mg
~equal in Calcium ~17mg
~equal in Zinc ~0.24mg

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
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%
Yam
Yam
3
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +1235.1%
Contains more Vitamin AVitamin A +342.9%
Contains more Vitamin EVitamin E +108.6%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +96.4%
Contains more Vitamin B5Vitamin B5 +43.6%
Contains more Vitamin KVitamin K +13%
Contains more FolateFolate +113%
Contains more Vitamin B1Vitamin B1 +67.2%
Contains more Vitamin B6Vitamin B6 +166.4%
Contains more CholineCholine +117.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
4
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +66.7%
Contains more FatsFats +458.8%
Contains more WaterWater +16.1%
Contains more OtherOther +68.3%
Contains more CarbsCarbs +94.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +1350%
Contains more Poly. FatPolyunsaturated fat +427.6%
Contains less Sat. FatSaturated fat -86.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Guava Yam DV% diff.
Vitamin C 228.3mg 17.1mg 235%
Vitamin B6 0.11mg 0.293mg 14%
Potassium 417mg 816mg 12%
Manganese 0.15mg 0.397mg 11%
Folate 49µg 23µg 7%
Copper 0.23mg 0.178mg 6%
Carbs 14.32g 27.88g 5%
Fiber 5.4g 4.1g 5%
Vitamin B1 0.067mg 0.112mg 4%
Iron 0.26mg 0.54mg 4%
Vitamin A 31µg 7µg 3%
Vitamin B5 0.451mg 0.314mg 3%
Vitamin B3 1.084mg 0.552mg 3%
Vitamin E 0.73mg 0.35mg 3%
Calories 68kcal 118kcal 3%
Choline 7.6mg 16.5mg 2%
Phosphorus 40mg 55mg 2%
Polyunsaturated fat 0.401g 0.076g 2%
Protein 2.55g 1.53g 2%
Vitamin B2 0.04mg 0.032mg 1%
Saturated fat 0.272g 0.037g 1%
Fats 0.95g 0.17g 1%
Net carbs 8.92g 23.78g N/A
Magnesium 22mg 21mg 0%
Calcium 18mg 17mg 0%
Sugar 8.92g 0.5g N/A
Zinc 0.23mg 0.24mg 0%
Sodium 2mg 9mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin K 2.6µg 2.3µg 0%
Monounsaturated fat 0.087g 0.006g 0%
Tryptophan 0.022mg 0.012mg 0%
Threonine 0.096mg 0.054mg 0%
Isoleucine 0.093mg 0.052mg 0%
Leucine 0.171mg 0.096mg 0%
Lysine 0.072mg 0.059mg 0%
Methionine 0.016mg 0.021mg 0%
Phenylalanine 0.006mg 0.071mg 0%
Valine 0.087mg 0.062mg 0%
Histidine 0.022mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Yam
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
18%
Yam
Minerals Daily Need Coverage Score
19%
Guava
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 8.42g)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.235g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.3)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 20)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.