Orange vs Guava - Health impact and Nutrition Comparison
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.
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.
- Valencia orange: best known for juicing and its sweetness
- Navel orange: Eating orange with a sweet and slight bitterness
- Blood orange: Juicy and tart, also known for juicing
- Seville orange: This orange is mostly used in marmalade preparations
- Cara Cara orange: An extra sweet orange
- 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,
- Red Malaysian guava: Eating guava
- Mexican cream guava: Can be used for desserts
- Strawberry guava: Eating guava that tastes like strawberries
- Lemon guava: Guava that smells like lemons and is perfect for desserts and frostings
- Red Indian guava: Eating guava
There are also other types of guavas available in the market.
What are the main differences?
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.
Oranges are cheaper than guavas, as around most of the world guavas are somehow considered as luxury fruits whereas oranges are casual, everyday fruits.
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.
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
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.
Guava contains more calories than oranges. However, they are low in calories. Not surpassing 70 calories for either in 100g.
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.
Guava contains twice as much as fibers that are present in oranges.
Guava contains more proteins than oranges. Orange has negligible amounts of proteins, noting that guava is not very rich in proteins.
Guava and orange have negligible amounts of fats.
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.
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.
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.
Weight loss and diets
Guava and oranges are recommended to be eaten in the vegan diet. Especially guava which provides a rich nutrient profile.
Guava and oranges are not included in the keto diet as they are high in carbs.
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.
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)
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)
Oranges, which are high in flavonoids, are protective against the onset of depression in older women. (5)
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)
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.
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)
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)
In uncontrolled diabetes, patients might suffer from nephropathy. Guava extracts have been shown to reduce the risks of nephropathy in diabetes. (11)
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.
Vitamin and Mineral Summary Scores
Comparison summary table
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in price|
|Lower in Sugar|
|Lower in glycemic index|
|Rich in minerals|
|Rich in vitamins|
|Lower in Cholesterol||Equal|
Which food is preferable for your diet?
|Low Calories diet|
|Low Fats diet|
|Low Carbs diet|
|Low glycemic index diet|
People also compare
All nutrients comparison - raw data values