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Papaya vs Guava - In-Depth Nutrition Comparison

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A recap on differences between Papaya and Guava

  • Guava is higher than Papaya in Vitamin C, Copper, Fiber, Potassium, Vitamin B6, and Vitamin B5.
  • Guava covers your daily Vitamin C needs 186% more than Papaya.

Food varieties used in this article are Papayas, raw and Guavas, common, raw.

Infographic

Papaya 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Papaya
1
:
7
Guava
Contains more Calcium +11.1%
Contains more Phosphorus +300%
Contains more Potassium +129.1%
Contains less Sodium -75%
Contains more Zinc +187.5%
Contains more Copper +411.1%
Equal in Calcium - 18
Equal in Iron - 0.26
Equal in Magnesium - 22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 16% 18% 37% 1% 7% 77%
Contains more Calcium +11.1%
Contains more Phosphorus +300%
Contains more Potassium +129.1%
Contains less Sodium -75%
Contains more Zinc +187.5%
Contains more Copper +411.1%
Equal in Calcium - 18
Equal in Iron - 0.26
Equal in Magnesium - 22

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
Papaya
1
:
8
Guava
Contains more Vitamin A +52.2%
Contains more Vitamin E +143.3%
Contains more Vitamin C +274.9%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +203.6%
Contains more Vitamin B5 +136.1%
Contains more Vitamin B6 +189.5%
Contains more Folate +32.4%
Equal in Vitamin K - 2.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
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 +52.2%
Contains more Vitamin E +143.3%
Contains more Vitamin C +274.9%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +203.6%
Contains more Vitamin B5 +136.1%
Contains more Vitamin B6 +189.5%
Contains more Folate +32.4%
Equal in Vitamin K - 2.6

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.
Papaya Guava
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Papaya Guava Opinion
Net carbs 9.12g 8.92g Papaya
Protein 0.47g 2.55g Guava
Fats 0.26g 0.95g Guava
Carbs 10.82g 14.32g Guava
Calories 43kcal 68kcal Guava
Starch 0g g Papaya
Fructose 3.73g g Papaya
Sugar 7.82g 8.92g Papaya
Fiber 1.7g 5.4g Guava
Calcium 20mg 18mg Papaya
Iron 0.25mg 0.26mg Guava
Magnesium 21mg 22mg Guava
Phosphorus 10mg 40mg Guava
Potassium 182mg 417mg Guava
Sodium 8mg 2mg Guava
Zinc 0.08mg 0.23mg Guava
Copper 0.045mg 0.23mg Guava
Vitamin A 950IU 624IU Papaya
Vitamin E 0.3mg 0.73mg Guava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 60.9mg 228.3mg Guava
Vitamin B1 0.023mg 0.067mg Guava
Vitamin B2 0.027mg 0.04mg Guava
Vitamin B3 0.357mg 1.084mg Guava
Vitamin B5 0.191mg 0.451mg Guava
Vitamin B6 0.038mg 0.11mg Guava
Folate 37µg 49µg Guava
Vitamin B12 0µg 0µg
Vitamin K 2.6µg 2.6µg
Tryptophan 0.008mg 0.022mg Guava
Threonine 0.011mg 0.096mg Guava
Isoleucine 0.008mg 0.093mg Guava
Leucine 0.016mg 0.171mg Guava
Lysine 0.025mg 0.072mg Guava
Methionine 0.002mg 0.016mg Guava
Phenylalanine 0.009mg 0.006mg Papaya
Valine 0.01mg 0.087mg Guava
Histidine 0.005mg 0.022mg Guava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.081g 0.272g Papaya
Monounsaturated Fat 0.072g 0.087g Guava
Polyunsaturated fat 0.058g 0.401g Guava

Which food is preferable for your diet?

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

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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
28
Papaya
80
Guava
Mineral Summary Score
9
Papaya
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
3%
Papaya
15%
Guava
Carbohydrates
11%
Papaya
14%
Guava
Fats
1%
Papaya
4%
Guava

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Papaya
Papaya is lower in Saturated Fat (difference - 0.191g)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.3)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 28)
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)

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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.