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  6. Okra vs. Guava

Okra vs. Guava — In-Depth Nutrition Comparison

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What are the differences between Okra and Guava?

  • Okra is higher in Manganese, Vitamin K, Vitamin B1, Magnesium, Vitamin B6, and Calcium, however, Guava is richer in Vitamin C, Copper, and Fiber.
  • Guava's daily need coverage for Vitamin C is 228% more.
  • Guava contains 12 times less Vitamin K than Okra. Okra contains 31.3µg of Vitamin K, while Guava contains 2.6µg.

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

Infographic

Okra 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.
Okra
Okra
7
:
3
Guava
Guava
Contains more Calcium +355.6%
Contains more Iron +138.5%
Contains more Magnesium +159.1%
Contains more Phosphorus +52.5%
Contains more Zinc +152.2%
Contains more Manganese +425.3%
Contains more Selenium +16.7%
Contains more Potassium +39.5%
Contains less Sodium -71.4%
Contains more Copper +111%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Guava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Contains more Calcium +355.6%
Contains more Iron +138.5%
Contains more Magnesium +159.1%
Contains more Phosphorus +52.5%
Contains more Zinc +152.2%
Contains more Manganese +425.3%
Contains more Selenium +16.7%
Contains more Potassium +39.5%
Contains less Sodium -71.4%
Contains more Copper +111%

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.
Okra
Okra
6
:
4
Guava
Guava
Contains more Vitamin A +14.7%
Contains more Vitamin B1 +198.5%
Contains more Vitamin B2 +50%
Contains more Vitamin B6 +95.5%
Contains more Folate +22.4%
Contains more Vitamin K +1103.8%
Contains more Vitamin E +170.4%
Contains more Vitamin C +892.6%
Contains more Vitamin B5 +84.1%
Equal in Vitamin B3 - 1.084
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Guava
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 A +14.7%
Contains more Vitamin B1 +198.5%
Contains more Vitamin B2 +50%
Contains more Vitamin B6 +95.5%
Contains more Folate +22.4%
Contains more Vitamin K +1103.8%
Contains more Vitamin E +170.4%
Contains more Vitamin C +892.6%
Contains more Vitamin B5 +84.1%
Equal in Vitamin B3 - 1.084

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
:
4
Guava
Guava
Contains more Water +10.9%
Contains more Protein +32.1%
Contains more Fats +400%
Contains more Carbs +92.2%
Contains more Other +62.4%
Equal in Water - 80.8
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Guava
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 Water +10.9%
Contains more Protein +32.1%
Contains more Fats +400%
Contains more Carbs +92.2%
Contains more Other +62.4%
Equal in Water - 80.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Guava
Guava
Contains less Saturated Fat -90.4%
Contains more Monounsaturated Fat +411.8%
Contains more Polyunsaturated fat +1385.2%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Guava
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
Contains less Saturated Fat -90.4%
Contains more Monounsaturated Fat +411.8%
Contains more Polyunsaturated fat +1385.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Guava Opinion
Net carbs 4.25g 8.92g Guava
Protein 1.93g 2.55g Guava
Fats 0.19g 0.95g Guava
Carbs 7.45g 14.32g Guava
Calories 33kcal 68kcal Guava
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 8.92g Okra
Fiber 3.2g 5.4g Guava
Calcium 82mg 18mg Okra
Iron 0.62mg 0.26mg Okra
Magnesium 57mg 22mg Okra
Phosphorus 61mg 40mg Okra
Potassium 299mg 417mg Guava
Sodium 7mg 2mg Guava
Zinc 0.58mg 0.23mg Okra
Copper 0.109mg 0.23mg Guava
Manganese 0.788mg 0.15mg Okra
Selenium 0.7µg 0.6µg Okra
Vitamin A 716IU 624IU Okra
Vitamin A RAE 36µg 31µg Okra
Vitamin E 0.27mg 0.73mg Guava
Vitamin C 23mg 228.3mg Guava
Vitamin B1 0.2mg 0.067mg Okra
Vitamin B2 0.06mg 0.04mg Okra
Vitamin B3 1mg 1.084mg Guava
Vitamin B5 0.245mg 0.451mg Guava
Vitamin B6 0.215mg 0.11mg Okra
Folate 60µg 49µg Okra
Vitamin K 31.3µg 2.6µg Okra
Tryptophan 0.017mg 0.022mg Guava
Threonine 0.065mg 0.096mg Guava
Isoleucine 0.069mg 0.093mg Guava
Leucine 0.105mg 0.171mg Guava
Lysine 0.081mg 0.072mg Okra
Methionine 0.021mg 0.016mg Okra
Phenylalanine 0.065mg 0.006mg Okra
Valine 0.091mg 0.087mg Okra
Histidine 0.031mg 0.022mg Okra
Saturated Fat 0.026g 0.272g Okra
Monounsaturated Fat 0.017g 0.087g Guava
Polyunsaturated fat 0.027g 0.401g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra 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
33%
Okra
80%
Guava
Minerals Daily Need Coverage Score
30%
Okra
19%
Guava

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 7.44g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.246g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 31)
Which food is cheaper?
Guava
Guava is cheaper (difference - $0.5)
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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.