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  6. Walnut vs. Guava

Walnut vs. Guava — In-Depth Nutrition Comparison

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The main differences between Walnut and Guava

  • Walnut is richer in Copper, Manganese, Phosphorus, Iron, Vitamin B6, Magnesium, Zinc, and Vitamin B1, yet Guava is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Guava is 252% higher.
  • Walnut contains 23 times more Manganese than Guava. Walnut contains 3.414mg of Manganese, while Guava contains 0.15mg.
  • Guava contains less Saturated Fat.

Food types used in this article are Nuts, walnuts, english and Guavas, common, raw.

Infographic

Walnut 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.
Walnut
Walnut
9
:
0
Guava
Guava
Contains more Calcium +444.4%
Contains more Iron +1019.2%
Contains more Magnesium +618.2%
Contains more Phosphorus +765%
Contains more Zinc +1243.5%
Contains more Copper +589.6%
Contains more Manganese +2176%
Contains more Selenium +716.7%
Equal in Potassium - 417
Equal in Sodium - 2
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Guava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Contains more Calcium +444.4%
Contains more Iron +1019.2%
Contains more Magnesium +618.2%
Contains more Phosphorus +765%
Contains more Zinc +1243.5%
Contains more Copper +589.6%
Contains more Manganese +2176%
Contains more Selenium +716.7%
Equal in Potassium - 417
Equal in Sodium - 2

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.
Walnut
Walnut
7
:
3
Guava
Guava
Contains more Vitamin B1 +409%
Contains more Vitamin B2 +275%
Contains more Vitamin B5 +26.4%
Contains more Vitamin B6 +388.2%
Contains more Folate +100%
Contains more Vitamin A +3020%
Contains more Vitamin C +17461.5%
Equal in Vitamin E - 0.73
Equal in Vitamin B3 - 1.084
Equal in Vitamin K - 2.6
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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 B1 +409%
Contains more Vitamin B2 +275%
Contains more Vitamin B5 +26.4%
Contains more Vitamin B6 +388.2%
Contains more Folate +100%
Contains more Vitamin A +3020%
Contains more Vitamin C +17461.5%
Equal in Vitamin E - 0.73
Equal in Vitamin B3 - 1.084
Equal in Vitamin K - 2.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Guava
Guava
Contains more Protein +497.3%
Contains more Fats +6764.2%
Contains more Other +29%
Contains more Water +1885.3%
Equal in Carbs - 14.32
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +497.3%
Contains more Fats +6764.2%
Contains more Other +29%
Contains more Water +1885.3%
Equal in Carbs - 14.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Guava
Guava
Contains more Monounsaturated Fat +10167.8%
Contains more Polyunsaturated fat +11664.1%
Contains less Saturated Fat -95.6%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Guava
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
Contains more Monounsaturated Fat +10167.8%
Contains more Polyunsaturated fat +11664.1%
Contains less Saturated Fat -95.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Guava Opinion
Net carbs 7.01g 8.92g Guava
Protein 15.23g 2.55g Walnut
Fats 65.21g 0.95g Walnut
Carbs 13.71g 14.32g Guava
Calories 654kcal 68kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 8.92g Walnut
Fiber 6.7g 5.4g Walnut
Calcium 98mg 18mg Walnut
Iron 2.91mg 0.26mg Walnut
Magnesium 158mg 22mg Walnut
Phosphorus 346mg 40mg Walnut
Potassium 441mg 417mg Walnut
Sodium 2mg 2mg
Zinc 3.09mg 0.23mg Walnut
Copper 1.586mg 0.23mg Walnut
Manganese 3.414mg 0.15mg Walnut
Selenium 4.9µg 0.6µg Walnut
Vitamin A 20IU 624IU Guava
Vitamin A RAE 1µg 31µg Guava
Vitamin E 0.7mg 0.73mg Guava
Vitamin C 1.3mg 228.3mg Guava
Vitamin B1 0.341mg 0.067mg Walnut
Vitamin B2 0.15mg 0.04mg Walnut
Vitamin B3 1.125mg 1.084mg Walnut
Vitamin B5 0.57mg 0.451mg Walnut
Vitamin B6 0.537mg 0.11mg Walnut
Folate 98µg 49µg Walnut
Vitamin K 2.7µg 2.6µg Walnut
Tryptophan 0.17mg 0.022mg Walnut
Threonine 0.596mg 0.096mg Walnut
Isoleucine 0.625mg 0.093mg Walnut
Leucine 1.17mg 0.171mg Walnut
Lysine 0.424mg 0.072mg Walnut
Methionine 0.236mg 0.016mg Walnut
Phenylalanine 0.711mg 0.006mg Walnut
Valine 0.753mg 0.087mg Walnut
Histidine 0.391mg 0.022mg Walnut
Saturated Fat 6.126g 0.272g Guava
Monounsaturated Fat 8.933g 0.087g Walnut
Polyunsaturated fat 47.174g 0.401g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
33%
Walnut
80%
Guava
Minerals Daily Need Coverage Score
152%
Walnut
19%
Guava

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 6.31g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated Fat?
Guava
Guava is lower in Saturated Fat (difference - 5.854g)
Which food is cheaper?
Guava
Guava is cheaper (difference - $4.5)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.