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  6. Raisin vs. Guava

Raisin vs. Guava — In-Depth Nutrition Comparison

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What are the differences between raisins and guava?

  • Raisins are higher in iron, copper, potassium, phosphorus, and vitamin B2; however, guava is richer in vitamin C, vitamin A, folate, vitamin B5, and fiber.
  • Guava's daily need coverage for vitamin C is 251% more.
  • Guava contains 7 times less iron than raisins. Raisins contain 1.88mg of iron, while guava contains 0.26mg.
  • Guava has a lower glycemic index (31) than raisins (64).

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

Infographic

Raisin 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.
Raisin
Raisin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Guava
Guava
1
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 MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +177.8%
Contains more PotassiumPotassium +79.6%
Contains more IronIron +623.1%
Contains more CopperCopper +38.3%
Contains more PhosphorusPhosphorus +152.5%
Contains more ManganeseManganese +99.3%
Contains less SodiumSodium -81.8%
~equal in Zinc ~0.23mg
~equal in Selenium ~0.6µg

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.
Raisin
Raisin
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.7% 0% 0% 2.4% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8%
Guava
Guava
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 761% 0% 10% 15% 17% 9.2% 20% 27% 25% 0% 6.5% 37%
Contains more Vitamin B1Vitamin B1 +58.2%
Contains more Vitamin B2Vitamin B2 +212.5%
Contains more Vitamin B6Vitamin B6 +58.2%
Contains more Vitamin KVitamin K +34.6%
Contains more Vitamin CVitamin C +9826.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +508.3%
Contains more Vitamin B3Vitamin B3 +41.5%
Contains more Vitamin B5Vitamin B5 +374.7%
Contains more FolateFolate +880%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Guava DV% diff.
Vitamin C 2.3mg 228.3mg 251%
Fructose 29.68g 37%
Carbs 79.18g 14.32g 22%
Iron 1.88mg 0.26mg 20%
Calories 299kcal 68kcal 12%
Folate 5µg 49µg 11%
Potassium 749mg 417mg 10%
Copper 0.318mg 0.23mg 10%
Phosphorus 101mg 40mg 9%
Fiber 3.7g 5.4g 7%
Vitamin B2 0.125mg 0.04mg 7%
Vitamin B5 0.095mg 0.451mg 7%
Manganese 0.299mg 0.15mg 6%
Vitamin B6 0.174mg 0.11mg 5%
Vitamin E 0.12mg 0.73mg 4%
Calcium 50mg 18mg 3%
Vitamin A 0µg 31µg 3%
Vitamin B1 0.106mg 0.067mg 3%
Magnesium 32mg 22mg 2%
Vitamin B3 0.766mg 1.084mg 2%
Polyunsaturated fat 0.037g 0.401g 2%
Protein 3.07g 2.55g 1%
Fats 0.46g 0.95g 1%
Starch 2.7g 1%
Vitamin K 3.5µg 2.6µg 1%
Choline 11.1mg 7.6mg 1%
Saturated fat 0.058g 0.272g 1%
Protein per 100 calories 1g 3.8g N/A
Calories per 10 g protein 974kcal 267kcal N/A
Weight per 100 calories 33g 147g N/A
Net carbs 75.48g 8.92g N/A
Sugar 59.19g 8.92g N/A
Zinc 0.22mg 0.23mg 0%
Sodium 11mg 2mg 0%
Selenium 0.6µg 0.6µg 0%
Monounsaturated fat 0.051g 0.087g 0%
Tryptophan 0.05mg 0.022mg 0%
Threonine 0.077mg 0.096mg 0%
Isoleucine 0.057mg 0.093mg 0%
Leucine 0.096mg 0.171mg 0%
Lysine 0.084mg 0.072mg 0%
Methionine 0.021mg 0.016mg 0%
Phenylalanine 0.065mg 0.006mg 0%
Valine 0.083mg 0.087mg 0%
Histidine 0.072mg 0.022mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Guava
Guava
2
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 +20.4%
Contains more CarbsCarbs +452.9%
Contains more OtherOther +34.8%
Contains more FatsFats +106.5%
Contains more WaterWater +423.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Guava
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 -78.7%
Contains more Mono. FatMonounsaturated fat +70.6%
Contains more Poly. FatPolyunsaturated fat +983.8%

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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. 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.