Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pomelo vs. Guava — Health Impact and Nutrition Comparison

Article author photo Sveta Badalyan by Sveta Badalyan | Last updated on March 13, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Pomelo
vs
Guava

Summary

Guava is higher in protein, fats, net carbs, fiber, and vitamins C and A. It also contains more potassium, calcium, magnesium, and phosphorus.

In contrast, pomelo has fewer calories and oxalates, whereas guava is low-GI and low-GL food.

Introduction

Guava is native to tropical regions of the Americas, including Southern Mexico, Central America, and northern South America. On the other hand, pomelo (shaddock or pummelo) is native to Malaysia and Indonesia. It is also grown in China, Thailand, Vietnam, and some parts of the Americas.

Nutrition

In this section, we will compare the nutritional values of raw pomelo and raw guava, concentrating on differences.

Macronutrients and Calories

Pomelo has a high water content. Pomelo contains 89% water, whereas guava has 81% water. Pomelo is high in all macronutrients. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
1
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Guava
4
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 ProteinProtein +235.5%
Contains more FatsFats +2275%
Contains more CarbsCarbs +48.9%
Contains more OtherOther +187.5%
~equal in Water ~80.8g

Calories

Guava provides more calories per hundred grams. A hundred grams of pomelo has 38 kcal, whereas guava provides 68 kcal.

Protein

Guava has more protein than pomelo. A hundred grams of pomelo provides 0.76g of protein, whereas guava has 2.55g.

Fats

Guava and pomelo are not good sources of fats and have less than 1g of fat. However, guava has over 24 times more fat. In a 100g serving, pomelo and guava have 0.04g and 0.95g of fat, respectively.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomelo
1
Guava
2
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 -100%

Carbohydrates

Guava is higher in carb content. 100g of pomelo contains 9.62g of carbohydrates, of which 1g is dietary fiber and 8.62g are net carbs. 100g of guava contains 14.32g of carbohydrates, of which 5.4g are dietary fiber and 8.92g are net carbs.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Cholesterol

Guava and pomelo are cholesterol-free.

Vitamins

Guava is the winner in this category. It is higher in all vitamins. Guava has 78 times more vitamin A and over four times more vitamin C. In a 100g serving, pomelo and guava have 8IU and 624IU of vitamin A, respectively. 

A hundred grams of pomelo provides 61mg of vitamin C, whereas guava has 228mg. Guava has over five times more vitamin B3, three times more vitamin B6, two times more vitamin B1, and 1.5 times more vitamin B2. Guava also provides small amounts of folate and vitamin K.

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.
Pomelo
0
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 203% 0.48% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0% 0%
Guava
11
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% 37% 15% 0% 17% 9.2% 20% 27% 25% 0% 6.5% 37% 4.1%
Contains more Vitamin CVitamin C +274.3%
Contains more Vitamin AVitamin A +7700%
Contains more Vitamin B1Vitamin B1 +97.1%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B3Vitamin B3 +392.7%
Contains more Vitamin B6Vitamin B6 +205.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Minerals

Guava is the winner in this category. In a 100g serving, pomelo and guava have 216mg and 417mg of potassium, respectively. Guava has more phosphorus, calciummagnesium, zinc, manganese, copper, and iron. On the other hand, pomelo has less sodium.

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.
Pomelo
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.2% 19% 4.1% 16% 2.2% 7.3% 0.13% 2.2% 0%
Guava
9
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 less SodiumSodium -50%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +93.1%
Contains more IronIron +136.4%
Contains more CopperCopper +379.2%
Contains more ZincZinc +187.5%
Contains more PhosphorusPhosphorus +135.3%
Contains more ManganeseManganese +782.4%

Oxalates

A hundred grams of guava has 6mg of oxalates, whereas pomelo is oxalate-free.

Glycemic Index

Pomelo has a higher glycemic index (GI) than guava. The glycemic index of pomelo is 78Guava has a glycemic index of 31. The glycemic index of pomelo falls in the high category, whereas the GI of guava falls in the low category.

Glycemic Load

The glycemic load (GL) of pomelo is 13, whereas guava has a glycemic load level of 2. The glycemic load of pomelo falls in the medium category, while the GL of guava falls in the low category.

Acidity

The way to determine the acidity of a food is by calculating its potential renal acid load (PRAL), which indicates how much acid or base the food can produce in the body. Pomelo has a PRAL value of -3.7, while guava has a PRAL value of -6.8. Both fruits are alkaline-forming.

Weight Loss & Diets

The findings suggest that pomelo may prevent obesity. The pomelo peel contains high levels of total dietary fiber, including insoluble and soluble fiber. The pomelo peel dietary fiber (PPDF) may significantly decrease weight gain and fat accumulation in obese mice, improve dyslipidemia, and restore cholesterol levels (1).

The study investigated the effects of guava polysaccharide (GP) on diet-induced obesity in mice. Guava supplementation may reduce weight gain and visceral obesity and improve lipid profiles. It also may prevent hepatic lipid accumulation and inflammation in adipose tissues (2). 

Vegan/ Vegetarian: Pomelo and guava are vegan because they are made entirely of plants and do not contain any animal ingredients. They are also suitable for vegetarians, who avoid all animal products.

Mediterranean: The Mediterranean diet allows you to eat fruits, vegetables, legumes, and whole grains. Guava and pomelo are excellent for this diet.

Keto: The keto diet includes low-carb, high-fat, and high-protein foods. 

Pomelo and guava can be part of the keto diet but in moderation.

Paleo: The paleo diet focuses on consuming natural, unadulterated foods while avoiding synthetic items. Pomelo and guava are paleo-friendly.

Health Impact

Diabetes

Guava leaves (GLP) have strong antioxidant properties and may significantly reduce blood sugar levels, insulin resistance, cholesterol, triglycerides, and other diabetic markers in mice (3). 

It may enhance glucose tolerance and insulin sensitivity. Histopathological analysis showed that GPs protect pancreatic islet cells. The findings suggest that GPs could be a beneficial treatment for T2DM and may reduce the risk of associated complications (4).

According to the study, pomelo consumption did not cause significant glucose fluctuations in hospitalized T2D patients. This suggests that despite its high GI, pomelo can be a suitable fruit option for T2D patients when consumed in moderation (5). 

The study found that the antidiabetic effect was most significant in the group treated with pomelo juice, followed by fortified paranthas and naringin (6).

  Digestive Health

The pomelo peel dietary fiber may improve gut microbiota diversity by increasing beneficial bacteria and decreasing harmful bacteria. It may reduce the ratio of Firmicutes to Bacteroidetes, increase the presence of Bifidobacterium, Alloprevotella, and Lactobacillus, and lower the levels of Staphylococcus and Corynebacterium_1 (1).

Guava polysaccharide (GP) may normalize the Firmicutes/Bacteroidetes ratio, promote the growth of beneficial bacteria such as Clostridium XlVa, Parvibacter, and Enterorhabdus, and reduce levels of the inflammation-related bacteria Mucispirillum (2). This effect is achieved by increasing the production of short-chain fatty acids, notably butyric acid, within the colon.

Antimicrobial Properties 

The findings suggest that pomelo seeds and pulp ethanolic extract have antimicrobial properties. Antimicrobial testing against Bacillus subtilis, Staphylococcus aureus, and Escherichia coli showed that the pomelo extract is more effective than the grapefruit extract, exhibiting larger inhibition zones for Gram-positive and Gram-negative bacteria. However, the pomelo extract showed no activity against Candida albicans, possibly due to differences in the testing method (7). 

The studies suggest that ethanol and methanol are more effective than n-hexane and water for extracting the antibacterial properties of guava. Although these extracts didn't exhibit any antibacterial activity against Gram-negative bacteria, they did demonstrate a reduction in the growth of Gram-positive bacteria like Staphylococcus aureus and Bacillus cereus (8).

Cancer

The various components of guava, including leaves, fruits, seeds, peels, pulp, bark, and oil, are rich in nutrients and antioxidants with medicinal properties. Research indicates that these bioactive compounds may have cancer-preventive and anticancer effects through various mechanisms (9).

According to the study, guava extracts can selectively inhibit the proliferation of cancer cells without harming normal cells (10). 

Flavonoids, such as neohesperidin and naringin, and other compounds like hesperidin, naringin, caffeic acid, p-coumaric acid, ferulic acid, vanillic acid, and buntanbismine in pomelo, have anticancer effects. Flavonoids play a role in cancer prevention by influencing cell proliferation and angiogenesis through signal transduction pathways (11). 

Classification

Pomelo (Citrus maxima) belongs to the family Rutaceae and the genus CitrusGuava (Psidium guajava) belongs to the family Myrtaceae and the genus Psidium.

Appearance

Guava is typically smaller, ranging from the size of an apple to that of a grapefruit. They have green or yellow skin and pink or white flesh. In contrast, pomelo is a larger citrus fruit, often comparable to a small melon, characterized by thick, rough, pale green to yellow skin. Pomelo has a spongy and thicker rind that encases juicy flesh. The flesh is firm, similar to a grapefruit, but less tart, and is divided into slices like other citrus fruits. Guava has a thin, smooth skin that is green when unripe and may turn yellow, maroon, or remain green when ripe. The flesh of guava is typically pink, white, or yellow, with small and edible seeds in the center.

Guava is generally round or oval, whereas pomelo is round or slightly pear-shaped.

The texture of pomelo flesh is juicy and somewhat coarse, with a refreshing, citrusy taste. Guava has a unique texture that varies depending on the variety and ripeness. When ripe, guava has soft, creamy flesh that is juicy and fragrant, with a texture similar to a very ripe pear. The edible seeds add a crunchy texture. Unripe guavas are firmer and tarter, with a texture similar to a crisp apple.

Taste and Use

Pomelo has a sweet and mild flavor with a hint of tartness, similar to a mild grapefruit. The taste is refreshing, citrusy, and less acidic than a grapefruit, making it a popular choice for those who find grapefruit too tart.

Guava is sweet and tropical, with a strong, fruity aroma. The taste is characterized as a combination of pear, strawberry, and lemon with a floral undertone. 

Guava is often eaten fresh, juiced, or used in jams, jellies, and desserts. On the other hand, pomelo is eaten fresh, added to salads, or used in fruit cocktails.

Varieties

Chandler, Tahitian, Thong dee, and Siamese sweet pomelo are varieties of pomelo. 

Common types of guava are apple guava (Psidium guajava), strawberry guava (Psidium littorale), pineapple guava (Feijoa sellowiana), and lemon guava (Psidium cattleianum).

Article author photo Sveta Badalyan
Education: General Medicine at YSMU
Last updated: March 13, 2024
Medically reviewed by Elen Khachatrian

Infographic

Pomelo vs Guava infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomelo Guava
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Pomelo Guava Opinion
Calories 38kcal 68kcal Guava
Protein 0.76g 2.55g Guava
Fats 0.04g 0.95g Guava
Vitamin C 61mg 228.3mg Guava
Net carbs 8.62g 8.92g Guava
Carbs 9.62g 14.32g Guava
Magnesium 6mg 22mg Guava
Calcium 4mg 18mg Guava
Potassium 216mg 417mg Guava
Iron 0.11mg 0.26mg Guava
Sugar 8.92g Pomelo
Fiber 1g 5.4g Guava
Copper 0.048mg 0.23mg Guava
Zinc 0.08mg 0.23mg Guava
Phosphorus 17mg 40mg Guava
Sodium 1mg 2mg Pomelo
Vitamin A 8IU 624IU Guava
Vitamin A RAE 0µg 31µg Guava
Vitamin E 0.73mg Guava
Manganese 0.017mg 0.15mg Guava
Selenium 0.6µg Guava
Vitamin B1 0.034mg 0.067mg Guava
Vitamin B2 0.027mg 0.04mg Guava
Vitamin B3 0.22mg 1.084mg Guava
Vitamin B5 0.451mg Guava
Vitamin B6 0.036mg 0.11mg Guava
Vitamin K 2.6µg Guava
Folate 49µg Guava
Choline 7.6mg Guava
Saturated Fat 0.272g Pomelo
Monounsaturated Fat 0.087g Guava
Polyunsaturated fat 0.401g Guava
Tryptophan 0.022mg Guava
Threonine 0.096mg Guava
Isoleucine 0.093mg Guava
Leucine 0.171mg Guava
Lysine 0.072mg Guava
Methionine 0.016mg Guava
Phenylalanine 0.006mg Guava
Valine 0.087mg Guava
Histidine 0.022mg Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Guava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Pomelo
74%
Guava
Minerals Daily Need Coverage Score
6%
Pomelo
19%
Guava

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 8.92g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.272g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 47)
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

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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.