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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
1
:
8
Guava
Contains less Sodium -50%
Contains more Calcium +63.6%
Contains more Iron +62.5%
Contains more Magnesium +120%
Contains more Phosphorus +185.7%
Contains more Potassium +148.2%
Contains more Zinc +155.6%
Contains more Copper +107.2%
Contains more Manganese +138.1%
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Contains less Sodium -50%
Contains more Calcium +63.6%
Contains more Iron +62.5%
Contains more Magnesium +120%
Contains more Phosphorus +185.7%
Contains more Potassium +148.2%
Contains more Zinc +155.6%
Contains more Copper +107.2%
Contains more Manganese +138.1%
Equal in Selenium - 0.6

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.
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
Equal in Choline - 7.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
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%
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
Equal in Choline - 7.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
2
:
3
Guava
Contains more Protein +211%
Contains more Fats +150%
Contains more Other +283.3%
Equal in Carbs - 14.32
Equal in Water - 80.8
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
Contains more Protein +211%
Contains more Fats +150%
Contains more Other +283.3%
Equal in Carbs - 14.32
Equal in Water - 80.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
2
:
1
Guava
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +60.9%
Contains more Polyunsaturated fat +464.8%
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +60.9%
Contains more Polyunsaturated fat +464.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 13.38g 8.92g Mango
Protein 0.82g 2.55g Guava
Fats 0.38g 0.95g Guava
Carbs 14.98g 14.32g Mango
Calories 60kcal 68kcal Guava
Fructose 4.68g Mango
Sugar 13.66g 8.92g Guava
Fiber 1.6g 5.4g Guava
Calcium 11mg 18mg Guava
Iron 0.16mg 0.26mg Guava
Magnesium 10mg 22mg Guava
Phosphorus 14mg 40mg Guava
Potassium 168mg 417mg Guava
Sodium 1mg 2mg Mango
Zinc 0.09mg 0.23mg Guava
Copper 0.111mg 0.23mg Guava
Manganese 0.063mg 0.15mg Guava
Selenium 0.6µg 0.6µg
Vitamin A 1082IU 624IU Mango
Vitamin A RAE 54µg 31µg Mango
Vitamin E 0.9mg 0.73mg Mango
Vitamin C 36.4mg 228.3mg Guava
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
Folate 43µg 49µg Guava
Choline 7.6mg 7.6mg
Vitamin K 4.2µg 2.6µg Mango
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
Saturated Fat 0.092g 0.272g Mango
Monounsaturated Fat 0.14g 0.087g Mango
Polyunsaturated fat 0.071g 0.401g Guava

Which food is preferable for your diet?

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

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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
25%
Mango
74%
Guava
Minerals Daily Need Coverage Score
9%
Mango
19%
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 - 20)
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

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. 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.