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  6. Pomegranate vs. Guava

Pomegranate vs. Guava — In-Depth Nutrition Comparison

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A recap on differences between pomegranate and guava

  • Pomegranate is higher in vitamin K, yet guava is higher in vitamin C, vitamin A, copper, fiber, and potassium.
  • Guava covers your daily vitamin C needs 242% more than pomegranate.
  • Pomegranate contains 6 times more vitamin K than guava. While pomegranate contains 16.4µg of vitamin K, guava contains only 2.6µg.
  • The amount of sugar in guava is lower.

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

Infographic

Pomegranate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Guava
Guava
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 37% 9.8% 77% 6.3% 17% 0.26% 20% 3.3%
Contains more IronIron +15.4%
Contains more ZincZinc +52.2%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +76.7%
Contains more CopperCopper +45.6%
Contains more PhosphorusPhosphorus +11.1%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +26.1%
Contains more SeleniumSelenium +20%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Guava
Guava
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 761% 10% 15% 0% 17% 9.2% 20% 27% 25% 0% 6.5% 37% 4.1%
Contains more Vitamin B2Vitamin B2 +32.5%
Contains more Vitamin KVitamin K +530.8%
Contains more Vitamin CVitamin C +2138.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +21.7%
Contains more Vitamin B3Vitamin B3 +270%
Contains more Vitamin B5Vitamin B5 +19.6%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more FolateFolate +28.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.067mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

All nutrients comparison - raw data values

Nutrient Pomegranate Guava DV% diff.
Vitamin C 10.2mg 228.3mg 242%
Vitamin K 16.4µg 2.6µg 12%
Copper 0.158mg 0.23mg 8%
Fiber 4g 5.4g 6%
Potassium 236mg 417mg 5%
Vitamin B3 0.293mg 1.084mg 5%
Vitamin A 0µg 31µg 3%
Folate 38µg 49µg 3%
Vitamin B6 0.075mg 0.11mg 3%
Polyunsaturated fat 0.079g 0.401g 2%
Magnesium 12mg 22mg 2%
Protein 1.67g 2.55g 2%
Vitamin B5 0.377mg 0.451mg 1%
Vitamin B2 0.053mg 0.04mg 1%
Manganese 0.119mg 0.15mg 1%
Vitamin E 0.6mg 0.73mg 1%
Calories 83kcal 68kcal 1%
Saturated fat 0.12g 0.272g 1%
Zinc 0.35mg 0.23mg 1%
Calcium 10mg 18mg 1%
Carbs 18.7g 14.32g 1%
Phosphorus 36mg 40mg 1%
Fats 1.17g 0.95g 0%
Net carbs 14.7g 8.92g N/A
Iron 0.3mg 0.26mg 0%
Sugar 13.67g 8.92g N/A
Sodium 3mg 2mg 0%
Selenium 0.5µg 0.6µg 0%
Vitamin B1 0.067mg 0.067mg 0%
Choline 7.6mg 7.6mg 0%
Monounsaturated fat 0.093g 0.087g 0%
Tryptophan 0.022mg 0%
Threonine 0.096mg 0%
Isoleucine 0.093mg 0%
Leucine 0.171mg 0%
Lysine 0.072mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.006mg 0%
Valine 0.087mg 0%
Histidine 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Guava
Guava
3
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 FatsFats +23.2%
Contains more CarbsCarbs +30.6%
Contains more ProteinProtein +52.7%
Contains more OtherOther +160.4%
~equal in Water ~80.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Guava
Guava
1
36% 11% 53%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.401 g
Contains less Sat. FatSaturated fat -55.9%
Contains more Poly. FatPolyunsaturated fat +407.6%
~equal in Monounsaturated fat ~0.087g

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.