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Mango vs Guava - In-Depth Nutrition Comparison

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A recap on differences between Mango and Guava

  • Guava is higher than Mango in Vitamin C, Fiber, Copper, Potassium, and Vitamin B5.
  • Guava covers your daily Vitamin C needs 213% more than Mango.
  • Mango contains 2 times more Sugar than Guava. While Mango contains 13.66g of Sugar, Guava contains only 8.92g.

Food varieties used in this article are Mangos, raw and Guavas, common, raw.

Infographic

Mango vs Guava 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
1
:
7
Guava
Contains less Sodium -50%
Contains more Iron +62.5%
Contains more Calcium +63.6%
Contains more Potassium +148.2%
Contains more Magnesium +120%
Contains more Copper +107.2%
Contains more Zinc +155.6%
Contains more Phosphorus +185.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 37% 16% 77% 7% 18% 1%
Contains less Sodium -50%
Contains more Iron +62.5%
Contains more Calcium +63.6%
Contains more Potassium +148.2%
Contains more Magnesium +120%
Contains more Copper +107.2%
Contains more Zinc +155.6%
Contains more Phosphorus +185.7%

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
Mango
4
:
6
Guava
Contains more Vitamin A +73.4%
Contains more Vitamin E +23.3%
Contains more Vitamin K +61.5%
Contains more Vitamin C +527.2%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B3 +62%
Contains more Vitamin B5 +128.9%
Contains more Folate +14%
Equal in Vitamin B2 - 0.04
Equal in Vitamin B6 - 0.11
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 761% 38% 15% 0% 17% 10% 21% 28% 26% 0% 7% 37%
Contains more Vitamin A +73.4%
Contains more Vitamin E +23.3%
Contains more Vitamin K +61.5%
Contains more Vitamin C +527.2%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B3 +62%
Contains more Vitamin B5 +128.9%
Contains more Folate +14%
Equal in Vitamin B2 - 0.04
Equal in Vitamin B6 - 0.11

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.
Mango Guava
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Guava Opinion
Calories 60kcal 68kcal Guava
Protein 0.82g 2.55g Guava
Fats 0.38g 0.95g Guava
Vitamin C 36.4mg 228.3mg Guava
Net carbs 13.38g 8.92g Mango
Carbs 14.98g 14.32g Mango
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.16mg 0.26mg Guava
Calcium 11mg 18mg Guava
Potassium 168mg 417mg Guava
Magnesium 10mg 22mg Guava
Sugar 13.66g 8.92g Guava
Fiber 1.6g 5.4g Guava
Copper 0.111mg 0.23mg Guava
Zinc 0.09mg 0.23mg Guava
Starch g g
Phosphorus 14mg 40mg Guava
Sodium 1mg 2mg Mango
Vitamin A 1082IU 624IU Mango
Vitamin E 0.9mg 0.73mg Mango
Vitamin D 0µg 0µg
Vitamin B1 0.028mg 0.067mg Guava
Vitamin B2 0.038mg 0.04mg Guava
Vitamin B3 0.669mg 1.084mg Guava
Vitamin B5 0.197mg 0.451mg Guava
Vitamin B6 0.119mg 0.11mg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg 2.6µg Mango
Folate 43µg 49µg Guava
Trans Fat 0g 0g
Saturated Fat 0.092g 0.272g Mango
Monounsaturated Fat 0.14g 0.087g Mango
Polyunsaturated fat 0.071g 0.401g Guava
Tryptophan 0.013mg 0.022mg Guava
Threonine 0.031mg 0.096mg Guava
Isoleucine 0.029mg 0.093mg Guava
Leucine 0.05mg 0.171mg Guava
Lysine 0.066mg 0.072mg Guava
Methionine 0.008mg 0.016mg Guava
Phenylalanine 0.027mg 0.006mg Mango
Valine 0.042mg 0.087mg Guava
Histidine 0.019mg 0.022mg Guava
Fructose 4.68g g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Guava
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26
Mango
80
Guava
Mineral Summary Score
10
Mango
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
5%
Mango
15%
Guava
Carbohydrates
15%
Mango
14%
Guava
Fats
2%
Mango
4%
Guava

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.18g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.2)
Which food is lower in Sugar?
Guava
Guava is lower in Sugar (difference - 4.74g)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Guava
Guava is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.