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  6. Chia seeds vs. Guava

Chia seeds vs. Guava — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and guava

  • Chia seeds are higher in phosphorus, fiber, manganese, selenium, iron, copper, magnesium, calcium, and vitamin B3, yet guava is higher in vitamin C.
  • Guava covers your daily vitamin C needs 252% more than chia seeds.
  • Chia seeds contain 92 times more selenium than guava. While chia seeds contain 55.2µg of selenium, guava contains only 0.6µg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Guavas, common, raw.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +1422.7%
Contains more CalciumCalcium +3405.6%
Contains more IronIron +2869.2%
Contains more CopperCopper +301.7%
Contains more ZincZinc +1891.3%
Contains more PhosphorusPhosphorus +2050%
Contains more ManganeseManganese +1715.3%
Contains more SeleniumSelenium +9100%
Contains less SodiumSodium -87.5%
~equal in Potassium ~417mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Guava
Guava
7
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 +825.4%
Contains more Vitamin B2Vitamin B2 +325%
Contains more Vitamin B3Vitamin B3 +714.6%
Contains more Vitamin CVitamin C +14168.8%
Contains more Vitamin EVitamin E +46%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~49µg

All nutrients comparison - raw data values

Nutrient Chia seeds Guava DV% diff.
Vitamin C 1.6mg 228.3mg 252%
Polyunsaturated fat 23.665g 0.401g 155%
Phosphorus 860mg 40mg 117%
Fiber 34.4g 5.4g 116%
Manganese 2.723mg 0.15mg 112%
Selenium 55.2µg 0.6µg 99%
Iron 7.72mg 0.26mg 93%
Copper 0.924mg 0.23mg 77%
Magnesium 335mg 22mg 75%
Calcium 631mg 18mg 61%
Vitamin B3 8.83mg 1.084mg 48%
Fats 30.74g 0.95g 46%
Vitamin B1 0.62mg 0.067mg 46%
Zinc 4.58mg 0.23mg 40%
Protein 16.54g 2.55g 28%
Calories 486kcal 68kcal 21%
Saturated fat 3.33g 0.272g 14%
Vitamin B2 0.17mg 0.04mg 10%
Carbs 42.12g 14.32g 9%
Vitamin B5 0.451mg 9%
Vitamin B6 0.11mg 8%
Monounsaturated fat 2.309g 0.087g 6%
Vitamin A 31µg 3%
Vitamin K 2.6µg 2%
Vitamin E 0.5mg 0.73mg 2%
Choline 7.6mg 1%
Sodium 16mg 2mg 1%
Net carbs 7.72g 8.92g N/A
Potassium 407mg 417mg 0%
Sugar 8.92g N/A
Folate 49µg 49µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.022mg 0%
Threonine 0.709mg 0.096mg 0%
Isoleucine 0.801mg 0.093mg 0%
Leucine 1.371mg 0.171mg 0%
Lysine 0.97mg 0.072mg 0%
Methionine 0.588mg 0.016mg 0%
Phenylalanine 1.016mg 0.006mg 0%
Valine 0.95mg 0.087mg 0%
Histidine 0.531mg 0.022mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Guava
Guava
1
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 +548.6%
Contains more FatsFats +3135.8%
Contains more CarbsCarbs +194.1%
Contains more OtherOther +247.8%
Contains more WaterWater +1293.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 +2554%
Contains more Poly. FatPolyunsaturated fat +5801.5%
Contains less Sat. FatSaturated fat -91.8%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.