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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, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +15.4%
Contains more Zinc +52.2%
Contains more Calcium +80%
Contains more Magnesium +83.3%
Contains more Phosphorus +11.1%
Contains more Potassium +76.7%
Contains less Sodium -33.3%
Contains more Copper +45.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 16% 18% 37% 1% 7% 77%
Contains more Iron +15.4%
Contains more Zinc +52.2%
Contains more Calcium +80%
Contains more Magnesium +83.3%
Contains more Phosphorus +11.1%
Contains more Potassium +76.7%
Contains less Sodium -33.3%
Contains more Copper +45.6%

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
:
7
Guava
Contains more Vitamin B2 +32.5%
Contains more Vitamin K +530.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +21.7%
Contains more Vitamin C +2138.2%
Contains more Vitamin B3 +270%
Contains more Vitamin B5 +19.6%
Contains more Vitamin B6 +46.7%
Contains more Folate +28.9%
Equal in Vitamin B1 - 0.067
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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 B2 +32.5%
Contains more Vitamin K +530.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +21.7%
Contains more Vitamin C +2138.2%
Contains more Vitamin B3 +270%
Contains more Vitamin B5 +19.6%
Contains more Vitamin B6 +46.7%
Contains more Folate +28.9%
Equal in Vitamin B1 - 0.067

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

All nutrients comparison - raw data values

Nutrient Pomegranate Guava Opinion
Net carbs 14.7g 8.92g Pomegranate
Protein 1.67g 2.55g Guava
Fats 1.17g 0.95g Pomegranate
Carbs 18.7g 14.32g Pomegranate
Calories 83kcal 68kcal Pomegranate
Starch g g
Fructose g g
Sugar 13.67g 8.92g Guava
Fiber 4g 5.4g Guava
Calcium 10mg 18mg Guava
Iron 0.3mg 0.26mg Pomegranate
Magnesium 12mg 22mg Guava
Phosphorus 36mg 40mg Guava
Potassium 236mg 417mg Guava
Sodium 3mg 2mg Guava
Zinc 0.35mg 0.23mg Pomegranate
Copper 0.158mg 0.23mg Guava
Vitamin A 0IU 624IU Guava
Vitamin E 0.6mg 0.73mg Guava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 228.3mg Guava
Vitamin B1 0.067mg 0.067mg
Vitamin B2 0.053mg 0.04mg Pomegranate
Vitamin B3 0.293mg 1.084mg Guava
Vitamin B5 0.377mg 0.451mg Guava
Vitamin B6 0.075mg 0.11mg Guava
Folate 38µg 49µg Guava
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 2.6µg Pomegranate
Tryptophan mg 0.022mg Guava
Threonine mg 0.096mg Guava
Isoleucine mg 0.093mg Guava
Leucine mg 0.171mg Guava
Lysine mg 0.072mg Guava
Methionine mg 0.016mg Guava
Phenylalanine mg 0.006mg Guava
Valine mg 0.087mg Guava
Histidine mg 0.022mg Guava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.272g Pomegranate
Monounsaturated Fat 0.093g 0.087g Pomegranate
Polyunsaturated fat 0.079g 0.401g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate 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
16
Pomegranate
80
Guava
Mineral Summary Score
15
Pomegranate
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
10%
Pomegranate
15%
Guava
Carbohydrates
19%
Pomegranate
14%
Guava
Fats
5%
Pomegranate
4%
Guava

Comparison summary

Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 0.152g)
Which food is lower in Sugar?
Guava
Guava is lower in Sugar (difference - 4.75g)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 31)
Which food is cheaper?
Guava
Guava is cheaper (difference - $0.5)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.