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Kiwifruit vs Guava - In-Depth Nutrition Comparison

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What are the differences between Kiwifruit and Guava?

  • Kiwifruit is higher in Vitamin K, however Guava is richer in Vitamin C, Copper, Fiber, Folate, and Vitamin B5.
  • Guava's daily need coverage for Vitamin C is 151% more.
  • Guava contains 16 times less Vitamin K than Kiwifruit. Kiwifruit contains 40.3µg of Vitamin K, while Guava contains 2.6µg.

We used Kiwifruit, green, raw and Guavas, common, raw types in this article.

Infographic

Kiwifruit vs Guava infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +88.9%
Contains more Iron +19.2%
Contains more Magnesium +29.4%
Contains more Phosphorus +17.6%
Contains more Potassium +33.7%
Contains less Sodium -33.3%
Contains more Zinc +64.3%
Contains more Copper +76.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 16% 18% 37% 1% 7% 77%
Contains more Calcium +88.9%
Contains more Iron +19.2%
Contains more Magnesium +29.4%
Contains more Phosphorus +17.6%
Contains more Potassium +33.7%
Contains less Sodium -33.3%
Contains more Zinc +64.3%
Contains more Copper +76.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Guava
Contains more Vitamin E +100%
Contains more Vitamin K +1450%
Contains more Vitamin A +617.2%
Contains more Vitamin C +146.3%
Contains more Vitamin B1 +148.1%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +217.9%
Contains more Vitamin B5 +146.4%
Contains more Vitamin B6 +74.6%
Contains more Folate +96%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 15% 0% 761% 17% 10% 21% 28% 26% 37% 0% 7%
Contains more Vitamin E +100%
Contains more Vitamin K +1450%
Contains more Vitamin A +617.2%
Contains more Vitamin C +146.3%
Contains more Vitamin B1 +148.1%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +217.9%
Contains more Vitamin B5 +146.4%
Contains more Vitamin B6 +74.6%
Contains more Folate +96%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit Guava
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Guava Opinion
Net carbs 11.66g 8.92g Kiwifruit
Protein 1.14g 2.55g Guava
Fats 0.52g 0.95g Guava
Carbs 14.66g 14.32g Kiwifruit
Calories 61kcal 68kcal Guava
Starch 0g g Kiwifruit
Fructose 4.35g g Kiwifruit
Sugar 8.99g 8.92g Guava
Fiber 3g 5.4g Guava
Calcium 34mg 18mg Kiwifruit
Iron 0.31mg 0.26mg Kiwifruit
Magnesium 17mg 22mg Guava
Phosphorus 34mg 40mg Guava
Potassium 312mg 417mg Guava
Sodium 3mg 2mg Guava
Zinc 0.14mg 0.23mg Guava
Copper 0.13mg 0.23mg Guava
Vitamin A 87IU 624IU Guava
Vitamin E 1.46mg 0.73mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 92.7mg 228.3mg Guava
Vitamin B1 0.027mg 0.067mg Guava
Vitamin B2 0.025mg 0.04mg Guava
Vitamin B3 0.341mg 1.084mg Guava
Vitamin B5 0.183mg 0.451mg Guava
Vitamin B6 0.063mg 0.11mg Guava
Folate 25µg 49µg Guava
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 2.6µg Kiwifruit
Tryptophan 0.015mg 0.022mg Guava
Threonine 0.047mg 0.096mg Guava
Isoleucine 0.051mg 0.093mg Guava
Leucine 0.066mg 0.171mg Guava
Lysine 0.061mg 0.072mg Guava
Methionine 0.024mg 0.016mg Kiwifruit
Phenylalanine 0.044mg 0.006mg Kiwifruit
Valine 0.057mg 0.087mg Guava
Histidine 0.027mg 0.022mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.029g 0.272g Kiwifruit
Monounsaturated Fat 0.047g 0.087g Guava
Polyunsaturated fat 0.287g 0.401g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Guava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Kiwifruit
80
Guava
Mineral Summary Score
15
Kiwifruit
21
Guava

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Kiwifruit
15%
Guava
Carbohydrates
15%
Kiwifruit
14%
Guava
Fats
2%
Kiwifruit
4%
Guava

Comparison summary

Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.243g)
Which food is lower in Sugar?
Guava
Guava is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 27)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/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.