Orange vs. Guava — Health Impact and Nutrition Comparison

Shelf Life

When considering the shelf life of each fruit, oranges have a longer shelf life than guavas—although both last long in the refrigerator, guavas last only one 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 considered 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; even most are juicy to the extent that two oranges can yield one glass of orange juice. In comparison, 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. In comparison, guava has many varieties in various colors, red, creamy white, yellow, and green-white.

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

Culinary world

Oranges are consumed in various 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 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.

Glycemic Index

Guava has a lower glycemic index compared to orange. The glycemic index of guavas is equal to 31, while oranges have a GI equal to 45.

Both fruits are classified as low-glycemic index foods.

Calories

Guava contains more calories than oranges. However, they are low in calories. Guavas have 68 calories per 100g, and oranges have 47 calories.

Carbs

Guavas have higher amounts of carbs than oranges. They contain 14.3g of carbs per 100g, while oranges have 11.75g of carbs.

Fibers

Guava contains twice as much as fiber that is present in oranges. They provide 5.4g of fiber per 100g, while oranges have 2.4g.

Protein

Guava contains more protein than oranges. Orange has negligible proteins, noting that guava is not 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.

Guava is richer in vitamin C. Guava has 4 times more vitamin C than oranges.

It is important to note that 300g of guava satisfies 761% of the recommended daily value of guava, whereas, in the case of oranges, 178% 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.

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. Still, 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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Orange

1

Guava

8

Contains more Vitamin B1Vitamin B1

+29.9%

Contains more Vitamin CVitamin C	+329.1%
Contains more Vitamin AVitamin A	+177.3%
Contains more Vitamin EVitamin E	+305.6%
Contains more Vitamin B3Vitamin B3	+284.4%
Contains more Vitamin B5Vitamin B5	+80.4%
Contains more Vitamin B6Vitamin B6	+83.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+63.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.04mg

~equal in Vitamin B12 ~0µg

~equal in Choline ~7.6mg

Minerals

Guava has a richer and more versatile mineral profile, like its vitamin profiles. Guava is richer in copper, potassium, and 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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Orange

2

Guava

8

Contains more CalciumCalcium	+122.2%
Contains less SodiumSodium	-100%

Contains more MagnesiumMagnesium	+120%
Contains more PotassiumPotassium	+130.4%
Contains more IronIron	+160%
Contains more CopperCopper	+411.1%
Contains more ZincZinc	+228.6%
Contains more PhosphorusPhosphorus	+185.7%
Contains more ManganeseManganese	+500%
Contains more SeleniumSelenium	+20%

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 full of nutrients macro and micro. However, regarding price and availability, oranges fit those criteria better.

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

Guava and oranges are both rich in vitamins, minerals, antioxidants, fiber, and potassium, making them beneficial for cardiovascular health. Studies have suggested that regular consumption of guava and oranges may reduce the risk of heart disease and stroke. The antioxidants in guava and oranges can reduce oxidative stress and inflammation, while the fiber can help lower cholesterol levels and prevent the risk of atherosclerosis (1, 2).

A balanced diet rich in fruits and vegetables, including guava and oranges, can improve overall cardiovascular health. Remember to maintain a balanced diet, engage in regular physical activity, and consult with a healthcare professional for personalized advice on managing cardiovascular health.

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, controlling blood glucose and insulin decreases the risk 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 associated with decreased risk of associated development of obesity. In turn, having numerous health benefits, such as decreasing risks of metabolic syndrome (6).

Controlling blood sugar and lipid levels decreases the risk of developing obesity. Guava consumption reduces blood glucose and lipid levels, decreasing the risk of developing obesity (7).

Drug interactions

Oranges interfere with the absorption of atenolol, and a beta-blocker is 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 in guava and orange is very high, which supplies the body with these properties. It is important to note that guava, richer in vitamin C, has more beneficial effects in antioxidative and immune-boosting properties (9).

Women’s Health

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