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Raisin vs Guava - In-Depth Nutrition Comparison

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What are the differences between Raisin and Guava?

  • Raisin is higher in Iron, Copper, Potassium, Phosphorus, Vitamin B2, and Manganese, however Guava is richer in Vitamin C, Folate, Vitamin B5, and Fiber.
  • Guava's daily need coverage for Vitamin C is 251% more.
  • Guava contains 7 times less Iron than Raisin. Raisin contains 1.88mg of Iron, while Guava contains 0.26mg.

We used Raisins, seedless and Guavas, common, raw types in this article.

Infographic

Raisin vs Guava infographic
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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
Raisin
6
:
2
Guava
Contains more Calcium +177.8%
Contains more Iron +623.1%
Contains more Magnesium +45.5%
Contains more Phosphorus +152.5%
Contains more Potassium +79.6%
Contains more Copper +38.3%
Contains less Sodium -81.8%
Equal in Zinc - 0.23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 16% 18% 37% 1% 7% 77%
Contains more Calcium +177.8%
Contains more Iron +623.1%
Contains more Magnesium +45.5%
Contains more Phosphorus +152.5%
Contains more Potassium +79.6%
Contains more Copper +38.3%
Contains less Sodium -81.8%
Equal in Zinc - 0.23

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
Raisin
4
:
6
Guava
Contains more Vitamin B1 +58.2%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B6 +58.2%
Contains more Vitamin K +34.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +508.3%
Contains more Vitamin C +9826.1%
Contains more Vitamin B3 +41.5%
Contains more Vitamin B5 +374.7%
Contains more Folate +880%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
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 B1 +58.2%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B6 +58.2%
Contains more Vitamin K +34.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +508.3%
Contains more Vitamin C +9826.1%
Contains more Vitamin B3 +41.5%
Contains more Vitamin B5 +374.7%
Contains more Folate +880%

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

All nutrients comparison - raw data values

Nutrient Raisin Guava Opinion
Net carbs 75.48g 8.92g Raisin
Protein 3.07g 2.55g Raisin
Fats 0.46g 0.95g Guava
Carbs 79.18g 14.32g Raisin
Calories 299kcal 68kcal Raisin
Starch 2.7g g Raisin
Fructose 29.68g g Raisin
Sugar 59.19g 8.92g Guava
Fiber 3.7g 5.4g Guava
Calcium 50mg 18mg Raisin
Iron 1.88mg 0.26mg Raisin
Magnesium 32mg 22mg Raisin
Phosphorus 101mg 40mg Raisin
Potassium 749mg 417mg Raisin
Sodium 11mg 2mg Guava
Zinc 0.22mg 0.23mg Guava
Copper 0.318mg 0.23mg Raisin
Vitamin A 0IU 624IU Guava
Vitamin E 0.12mg 0.73mg Guava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.3mg 228.3mg Guava
Vitamin B1 0.106mg 0.067mg Raisin
Vitamin B2 0.125mg 0.04mg Raisin
Vitamin B3 0.766mg 1.084mg Guava
Vitamin B5 0.095mg 0.451mg Guava
Vitamin B6 0.174mg 0.11mg Raisin
Folate 5µg 49µg Guava
Vitamin B12 0µg 0µg
Vitamin K 3.5µg 2.6µg Raisin
Tryptophan 0.05mg 0.022mg Raisin
Threonine 0.077mg 0.096mg Guava
Isoleucine 0.057mg 0.093mg Guava
Leucine 0.096mg 0.171mg Guava
Lysine 0.084mg 0.072mg Raisin
Methionine 0.021mg 0.016mg Raisin
Phenylalanine 0.065mg 0.006mg Raisin
Valine 0.083mg 0.087mg Guava
Histidine 0.072mg 0.022mg Raisin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.058g 0.272g Raisin
Monounsaturated Fat 0.051g 0.087g Guava
Polyunsaturated fat 0.037g 0.401g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin 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
12
Raisin
80
Guava
Mineral Summary Score
41
Raisin
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
18%
Raisin
15%
Guava
Carbohydrates
79%
Raisin
14%
Guava
Fats
2%
Raisin
4%
Guava

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.214g)
Which food is lower in Sugar?
Guava
Guava is lower in Sugar (difference - 50.27g)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 33)
Which food is cheaper?
Guava
Guava is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.