Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Orange vs Guava - Health impact and Nutrition Comparison

Compare
Orange
vs
Guava

Introduction

Orange is a citrus fruit that was first cultivated in the Asian plateau. They were found in China, India, and Myanmar in 300 BC. Orange is a product of human engineering and genetic manipulation. It is the cross between mandarin and pomelo.
Nowadays, oranges are found everywhere; they are mostly cultivated in tropical and subtropical regions. They are best cultivated in shorelines with temperate climates.

Guava is a tropical fruit that is cultivated in tropical and subtropical zones. Guava is native to Central America and the northern south-America and was first discovered in Peru in 800 BC. The highest guava cultivation that covers 45% of the market comes from India, the 2 other countries that supply most of the market are China and Thailand.

An interesting fact about Guava is the fact that botanically speaking, guavas are berries.

In this article, we are going to discuss the difference between orange and guava according to their varieties, main differences, nutritional content, weight loss and diets, and health impacts.

Varieties

Different types of oranges are available worldwide, there are oranges specific for eating and others specific for juicing. We are going to take into consideration the 6 most famous and utilized types of oranges and discuss them.

  1. Valencia orange: best known for juicing and its sweetness
  2. Navel orange: Eating orange with a sweet and slight bitterness
  3. Blood orange: Juicy and tart, also known for juicing
  4. Seville orange: This orange is mostly used in marmalade preparations
  5. Cara Cara orange: An extra sweet orange
  6. Lima Orange: sweet orange without a hint of acidity

Similar to oranges, guavas also have a lot of varieties. The most famous types of guavas are the following,

  1. Red Malaysian guava: Eating guava
  2. Mexican cream guava: Can be used for desserts
  3. Strawberry guava: Eating guava that tastes like strawberries
  4. Lemon guava: Guava that smells like lemons and is perfect for desserts and frostings
  5. Red Indian guava: Eating guava

There are also other types of guavas available in the market.

What are the main differences?

Shelf life

When taking into consideration the shelf life of each fruit, oranges have a longer shelf life than guavas. Although both last long in the refrigerator, guavas last only 1 month compared to oranges which can last up to 2 months.

Price

Oranges are cheaper than guavas, as around most of the world guavas are somehow considered as luxury fruits whereas oranges are casual, everyday fruits.

Availability

Oranges are more available worldwide compared to guava, in addition to that, they are also more available throughout the year.

Taste and flavor

Orange is soft and moist fruit, and even most of them are juicy to the extent that 2 oranges can yield 1 glass of orange juice. Whereas guava has a more solid texture and has seeds inside it. It is important to note that guava juice can also be extracted from guavas.

When it comes to its color, orange is either orange colored or red in the case of blood oranges. Whereas guava has many varieties that come in various colors, red, creamy white, yellow, and green-white.

In the case of flavor, oranges are mostly sweet and a bit acidic. Some varieties are sweeter, some are bitter, and some can be bitter. Guavas, on the other hand, have a distinct flavor that is special for it and has a very perfumy scent that can be smelled from across the room, even before cutting it. Some guava varieties taste like different fruits like strawberry guava tastes like strawberries, lemon guavas taste like a mix of guava and lemons.

Culinary world

Oranges are consumed in a variety of ways, including fresh, juiced, and processed into marmalades. They are also utilized in cuisine, such as orange chicken, a popular Chinese takeaway meal.

Guava can also be made into juices, and a famous juice that is consumed in Mexico is the aqua Fresca which is made from guava. Guava can also be eaten raw like apples with cinnamon and peanut butter. Some Asian countries use pectin from guava for marmalades and jellies.

Nutritional data comparison

Glycemic index

Guava has a lower glycemic index compared to orange. In addition to that, guava is classified as a low glycemic index food whereas orange is considered as a medium glycemic index food.

Calories

Guava contains more calories than oranges. However, they are low in calories. Not surpassing 70 calories for either in 100g.

Carbs

Guava has higher amounts of carbs than oranges. Guava contains nearly 1.5 times more carbs than oranges. However, these carbs also include the number of fibers.

Fibers

Guava contains twice as much as fibers that are present in oranges.

Protein

Guava contains more proteins than oranges. Orange has negligible amounts of proteins, noting that guava is not very rich in proteins.

Fat

Guava and orange have negligible amounts of fats.

Vitamin C

Vitamin C is one of the most important micronutrients of both these fruits. Oranges are famous for their vitamin C content however when we compare the vitamin C content of both we realize that guava is richer in vitamin C. Guava has 4.3 times more vitamin C compared to oranges.

It is important to note that 300g of guavas satisfy 761% of the recommended daily value of guava, whereas in the case of oranges, 178% of the recommended daily value is satisfied. Although there is a rich profile of vitamin C in both, it is important to highlight the difference in vitamin C content in guava and orange.

The vitamin C component of both fruits is of high importance when it comes to their health benefits and antioxidative properties. In later paragraphs, all these benefits will be discussed.

Vitamins

Guava is richer in vitamins E, A, K, C, folate, B2, B5, and B6. On the other hand, oranges are only richer in vitamin B1. We can conclude that guava has a richer vitamin profile than orange but it is important to highlight that the vitamin C content of orange is enough to satisfy the recommended daily value and the vitamin C content of guava is much higher.

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
Orange
1
:
8
Guava
Contains more Vitamin B1 +29.9%
Contains more Vitamin C +329.1%
Contains more Vitamin A +177.3%
Contains more Vitamin E +305.6%
Contains more Vitamin B3 +284.4%
Contains more Vitamin B5 +80.4%
Contains more Vitamin B6 +83.3%
Contains more Vitamin K +∞%
Contains more Folate +63.3%
Equal in Vitamin B2 - 0.04
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
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 B1 +29.9%
Contains more Vitamin C +329.1%
Contains more Vitamin A +177.3%
Contains more Vitamin E +305.6%
Contains more Vitamin B3 +284.4%
Contains more Vitamin B5 +80.4%
Contains more Vitamin B6 +83.3%
Contains more Vitamin K +∞%
Contains more Folate +63.3%
Equal in Vitamin B2 - 0.04

Minerals

Similar to their vitamin profiles, guava has a richer and more versatile mineral profile. Guava is richer in copper, potassium, magnesium. Orange is richer in calcium however, the amount is irrelevant.

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
Orange
2
:
6
Guava
Contains more Calcium +122.2%
Contains less Sodium -100%
Contains more Iron +160%
Contains more Potassium +130.4%
Contains more Magnesium +120%
Contains more Copper +411.1%
Contains more Zinc +228.6%
Contains more Phosphorus +185.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 37% 16% 77% 7% 18% 1%
Contains more Calcium +122.2%
Contains less Sodium -100%
Contains more Iron +160%
Contains more Potassium +130.4%
Contains more Magnesium +120%
Contains more Copper +411.1%
Contains more Zinc +228.6%
Contains more Phosphorus +185.7%

Weight loss and diets

Vegan

Guava and oranges are recommended to be eaten in the vegan diet. Especially guava which provides a rich nutrient profile.

Keto

Guava and oranges are not included in the keto diet as they are high in carbs.

Weight loss

Oranges and guavas in weight-loss diets are a good addition to have. They are suitable for snacking. They provide a range of tastes and flavors in addition to that, they provide numerous health benefits, especially guavas that are full of nutrients macro and micro. However, when it comes to price and availability, oranges fit those criteria better.

Health impacts

Cardiovascular health

Frequent consumption of oranges decreased lipid peroxidation and increased the total amount of antioxidants in the blood. Reduce the risk of developing cardiovascular diseases. (1)

Guava consumption is linked with decreased cholesterol and triglyceride levels, in addition to that, an increase in HDL levels which has cardioprotective functions. Thus guava is linked with decreased risks of cardiovascular diseases and atherosclerosis. (2)

Diabetes

Orange consumption did not result in elevated blood sugar levels in nondiabetic people. There is no link between eating oranges and having type 2 diabetes. (3)

Consumption of guava is associated with decreased fasting blood glucose levels. Thus in turn having control over blood glucose and insulin, decreasing risks of developing type 2 diabetes. (4)

Mental health

Oranges, which are high in flavonoids, are protective against the onset of depression in older women. (5)

Obesity

Orange consumption is negatively associated with the development of obesity. In turn, having numerous health benefits such as decreasing risks of metabolic syndrome. (6)

Controlling blood sugar levels and blood lipid levels decreases the risk of developing obesity. Guava consumption has the property of reducing blood glucose and lipid levels in turn decreasing risks of developing obesity. (7)

Drug interactions

Oranges interfere with the absorption of atenolol, a beta-blocker used to treat hypertension. Oranges and atenolol should not be combined. (8)

There are no known drugs that interact with guava.

Immunity

Vitamin C has antioxidative and immune-boosting properties. The amount of vitamin C present in guava and orange is very high which supplies the body with these properties. It is important to note that guava which is richer in vitamin C has more beneficial effects when it comes to antioxidative and immune-boosting properties. (9)

Women’s health

Consumption of guava extracts has been shown to lower pain levels in women who have abdominal cramps during their menstrual cycles. However, these are during the consumption of guava extracts and not the guava fruit itself. (10)

Kidney

In uncontrolled diabetes, patients might suffer from nephropathy. Guava extracts have been shown to reduce the risks of nephropathy in diabetes. (11)

Summary

Guava is rich in fibers, vitamins, and minerals, it has 4.3 times more vitamin C than an orange. Orange has a higher glycemic index however, it is lower in calories and carbs. Orange is cheaper and more available. Guava is a healthier fruit in this comparison.

References

  1. https://pubmed.ncbi.nlm.nih.gov/24476220/
  2. https://pubmed.ncbi.nlm.nih.gov/1332463/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770506/
  4. https://pubmed.ncbi.nlm.nih.gov/6660217/
  5. https://academic.oup.com/ajcn/article/104/3/704/4564688
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545988/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5071920/
  8. https://pubmed.ncbi.nlm.nih.gov/15983823/
  9. https://pubmed.ncbi.nlm.nih.gov/29099763/
  10. https://pubmed.ncbi.nlm.nih.gov/17112693/
  11. https://pubmed.ncbi.nlm.nih.gov/22581156/
Article author photo Jack  Yacoubian
Profession: Haigazian Medical University
Last updated: October 12, 2021

Infographic

Orange vs Guava infographic
Copy infographic link

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
24
Orange
80
Guava
Mineral Summary Score
8
Orange
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
6%
Orange
15%
Guava
Carbohydrates
12%
Orange
14%
Guava
Fats
1%
Orange
4%
Guava

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.
Orange 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
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.257g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.1)
Which food is lower in Sugar?
Guava
Guava is lower in Sugar (difference - 0.43g)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Guava
Guava is relatively richer in minerals
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)

All nutrients comparison - raw data values

Nutrient Orange Guava Opinion
Calories 47 68 Guava
Protein 0.94 2.55 Guava
Fats 0.12 0.95 Guava
Vitamin C 53.2 228.3 Guava
Carbs 11.75 14.32 Guava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.1 0.26 Guava
Calcium 40 18 Orange
Potassium 181 417 Guava
Magnesium 10 22 Guava
Sugar 9.35 8.92 Guava
Fiber 2.4 5.4 Guava
Copper 0.045 0.23 Guava
Zinc 0.07 0.23 Guava
Starch
Phosphorus 14 40 Guava
Sodium 0 2 Orange
Vitamin A 225 624 Guava
Vitamin E 0.18 0.73 Guava
Vitamin D 0 0
Vitamin B1 0.087 0.067 Orange
Vitamin B2 0.04 0.04
Vitamin B3 0.282 1.084 Guava
Vitamin B5 0.25 0.451 Guava
Vitamin B6 0.06 0.11 Guava
Vitamin B12 0 0
Vitamin K 0 2.6 Guava
Folate 30 49 Guava
Trans Fat 0 0
Saturated Fat 0.015 0.272 Orange
Monounsaturated Fat 0.023 0.087 Guava
Polyunsaturated fat 0.025 0.401 Guava
Tryptophan 0.009 0.022 Guava
Threonine 0.015 0.096 Guava
Isoleucine 0.025 0.093 Guava
Leucine 0.023 0.171 Guava
Lysine 0.047 0.072 Guava
Methionine 0.02 0.016 Orange
Phenylalanine 0.031 0.006 Orange
Valine 0.04 0.087 Guava
Histidine 0.018 0.022 Guava
Fructose

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.