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  6. Sunflower seed vs. Guava

Sunflower seed vs. Guava — In-Depth Nutrition Comparison

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A recap on differences between Sunflower seed and Guava

  • Sunflower seed is higher in Vitamin E , Copper, Vitamin B1, Selenium, Vitamin B6, Phosphorus, Manganese, Magnesium, and Iron, yet Guava is higher in Vitamin C.
  • Guava covers your daily Vitamin C needs 252% more than Sunflower seed.
  • Sunflower seed contains 88 times more Selenium than Guava. While Sunflower seed contains 53µg of Selenium, Guava contains only 0.6µg.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Guavas, common, raw.

Infographic

Sunflower seed 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.
Sunflower seed
Sunflower seed
9
:
1
Guava
Guava
Contains more Calcium +333.3%
Contains more Iron +1919.2%
Contains more Magnesium +1377.3%
Contains more Phosphorus +1550%
Contains more Potassium +54.7%
Contains more Zinc +2073.9%
Contains more Copper +682.6%
Contains more Manganese +1200%
Contains more Selenium +8733.3%
Contains less Sodium -77.8%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Guava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Contains more Calcium +333.3%
Contains more Iron +1919.2%
Contains more Magnesium +1377.3%
Contains more Phosphorus +1550%
Contains more Potassium +54.7%
Contains more Zinc +2073.9%
Contains more Copper +682.6%
Contains more Manganese +1200%
Contains more Selenium +8733.3%
Contains less Sodium -77.8%

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.
Sunflower seed
Sunflower seed
7
:
3
Guava
Guava
Contains more Vitamin E +4717.8%
Contains more Vitamin B1 +2109%
Contains more Vitamin B2 +787.5%
Contains more Vitamin B3 +668.9%
Contains more Vitamin B5 +150.6%
Contains more Vitamin B6 +1122.7%
Contains more Folate +363.3%
Contains more Vitamin A +1148%
Contains more Vitamin C +16207.1%
Contains more Vitamin K +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Guava
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 E +4717.8%
Contains more Vitamin B1 +2109%
Contains more Vitamin B2 +787.5%
Contains more Vitamin B3 +668.9%
Contains more Vitamin B5 +150.6%
Contains more Vitamin B6 +1122.7%
Contains more Folate +363.3%
Contains more Vitamin A +1148%
Contains more Vitamin C +16207.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
4
:
1
Guava
Guava
Contains more Protein +714.9%
Contains more Fats +5316.8%
Contains more Carbs +39.7%
Contains more Other +119.6%
Contains more Water +1608.2%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Guava
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 Protein +714.9%
Contains more Fats +5316.8%
Contains more Carbs +39.7%
Contains more Other +119.6%
Contains more Water +1608.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Guava
Guava
Contains more Monounsaturated Fat +21196.6%
Contains more Polyunsaturated fat +5669.8%
Contains less Saturated Fat -93.9%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Guava
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
Contains more Monounsaturated Fat +21196.6%
Contains more Polyunsaturated fat +5669.8%
Contains less Saturated Fat -93.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Guava
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Guava Opinion
Net carbs 11.4g 8.92g Sunflower seed
Protein 20.78g 2.55g Sunflower seed
Fats 51.46g 0.95g Sunflower seed
Carbs 20g 14.32g Sunflower seed
Calories 584kcal 68kcal Sunflower seed
Sugar 2.62g 8.92g Sunflower seed
Fiber 8.6g 5.4g Sunflower seed
Calcium 78mg 18mg Sunflower seed
Iron 5.25mg 0.26mg Sunflower seed
Magnesium 325mg 22mg Sunflower seed
Phosphorus 660mg 40mg Sunflower seed
Potassium 645mg 417mg Sunflower seed
Sodium 9mg 2mg Guava
Zinc 5mg 0.23mg Sunflower seed
Copper 1.8mg 0.23mg Sunflower seed
Manganese 1.95mg 0.15mg Sunflower seed
Selenium 53µg 0.6µg Sunflower seed
Vitamin A 50IU 624IU Guava
Vitamin A RAE 3µg 31µg Guava
Vitamin E 35.17mg 0.73mg Sunflower seed
Vitamin C 1.4mg 228.3mg Guava
Vitamin B1 1.48mg 0.067mg Sunflower seed
Vitamin B2 0.355mg 0.04mg Sunflower seed
Vitamin B3 8.335mg 1.084mg Sunflower seed
Vitamin B5 1.13mg 0.451mg Sunflower seed
Vitamin B6 1.345mg 0.11mg Sunflower seed
Folate 227µg 49µg Sunflower seed
Vitamin K 0µg 2.6µg Guava
Tryptophan 0.348mg 0.022mg Sunflower seed
Threonine 0.928mg 0.096mg Sunflower seed
Isoleucine 1.139mg 0.093mg Sunflower seed
Leucine 1.659mg 0.171mg Sunflower seed
Lysine 0.937mg 0.072mg Sunflower seed
Methionine 0.494mg 0.016mg Sunflower seed
Phenylalanine 1.169mg 0.006mg Sunflower seed
Valine 1.315mg 0.087mg Sunflower seed
Histidine 0.632mg 0.022mg Sunflower seed
Saturated Fat 4.455g 0.272g Guava
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.087g Sunflower seed
Polyunsaturated fat 23.137g 0.401g Sunflower seed

Which food is preferable for your diet?

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

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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
156%
Sunflower seed
80%
Guava
Minerals Daily Need Coverage Score
207%
Sunflower seed
19%
Guava

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 6.3g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Guava
Guava is lower in Saturated Fat (difference - 4.183g)
Which food is cheaper?
Guava
Guava is cheaper (difference - $1.1)
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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.