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  6. Brown rice vs. Guava

Brown rice vs. Guava — In-Depth Nutrition Comparison

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What are the main differences between brown rice and guava?

  • Brown rice is richer in manganese, selenium, vitamin B1, and vitamin B3, while guava is higher in vitamin C, fiber, copper, vitamin A, folate, and potassium.
  • Guava's daily need coverage for vitamin C is 254% higher.
  • Guava has 10 times less selenium than brown rice. Brown rice has 5.8µg of selenium, while guava has 0.6µg.
  • Brown rice has a higher glycemic index (66) than guava (31).

We used Rice, brown, long-grain, cooked and Guavas, common, raw types in this comparison.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Guava
Guava
4
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 +77.3%
Contains more IronIron +115.4%
Contains more ZincZinc +208.7%
Contains more PhosphorusPhosphorus +157.5%
Contains more ManganeseManganese +549.3%
Contains more SeleniumSelenium +866.7%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +384.9%
Contains more CopperCopper +117%
Contains less SodiumSodium -50%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Guava
Guava
6
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 B1Vitamin B1 +165.7%
Contains more Vitamin B2Vitamin B2 +72.5%
Contains more Vitamin B3Vitamin B3 +136.3%
Contains more Vitamin B6Vitamin B6 +11.8%
Contains more CholineCholine +21.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +329.4%
Contains more Vitamin B5Vitamin B5 +18.7%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +444.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Guava DV% diff.
Vitamin C 0mg 228.3mg 254%
Manganese 0.974mg 0.15mg 36%
Fiber 1.6g 5.4g 15%
Copper 0.106mg 0.23mg 14%
Folate 9µg 49µg 10%
Potassium 86mg 417mg 10%
Starch 24.79g 10%
Vitamin B1 0.178mg 0.067mg 9%
Vitamin B3 2.561mg 1.084mg 9%
Selenium 5.8µg 0.6µg 9%
Phosphorus 103mg 40mg 9%
Vitamin E 0.17mg 0.73mg 4%
Carbs 25.58g 14.32g 4%
Magnesium 39mg 22mg 4%
Iron 0.56mg 0.26mg 4%
Zinc 0.71mg 0.23mg 4%
Calories 123kcal 68kcal 3%
Vitamin A 0µg 31µg 3%
Vitamin K 0.2µg 2.6µg 2%
Calcium 3mg 18mg 2%
Vitamin B2 0.069mg 0.04mg 2%
Vitamin B5 0.38mg 0.451mg 1%
Vitamin B6 0.123mg 0.11mg 1%
Monounsaturated fat 0.369g 0.087g 1%
Protein 2.74g 2.55g 0%
Fats 0.97g 0.95g 0%
Net carbs 23.98g 8.92g N/A
Sugar 0.24g 8.92g N/A
Sodium 4mg 2mg 0%
Choline 9.2mg 7.6mg 0%
Saturated fat 0.26g 0.272g 0%
Polyunsaturated fat 0.366g 0.401g 0%
Tryptophan 0.033mg 0.022mg 0%
Threonine 0.095mg 0.096mg 0%
Isoleucine 0.109mg 0.093mg 0%
Leucine 0.214mg 0.171mg 0%
Lysine 0.099mg 0.072mg 0%
Methionine 0.058mg 0.016mg 0%
Phenylalanine 0.133mg 0.006mg 0%
Valine 0.151mg 0.087mg 0%
Histidine 0.066mg 0.022mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 CarbsCarbs +78.6%
Contains more WaterWater +15%
Contains more OtherOther +213.6%
~equal in Protein ~2.55g
~equal in Fats ~0.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 more Mono. FatMonounsaturated fat +324.1%
~equal in Saturated fat ~0.272g
~equal in Polyunsaturated fat ~0.401g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.