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Flour vs. Guava — In-Depth Nutrition Comparison

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Significant differences between flour and guava

  • Flour has more selenium, vitamin B1, iron, vitamin B2, folate, vitamin B3, and manganese; however, guava is richer in vitamin C, vitamin A, and fiber.
  • Guava covers your daily vitamin C needs 254% more than flour.
  • Guava has 57 times less selenium than flour. Flour has 33.9µg of selenium, while guava has 0.6µg.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of guava is 31.

Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Guavas, common, raw.

Infographic

Flour vs Guava infographic
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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.
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Guava
3
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 IronIron +1684.6%
Contains more ZincZinc +204.3%
Contains more PhosphorusPhosphorus +170%
Contains more ManganeseManganese +354.7%
Contains more SeleniumSelenium +5550%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +289.7%
Contains more CopperCopper +59.7%
~equal in Magnesium ~22mg
~equal in Sodium ~2mg

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.
Flour
5
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Guava
5
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 +1071.6%
Contains more Vitamin B2Vitamin B2 +1135%
Contains more Vitamin B3Vitamin B3 +444.6%
Contains more FolateFolate +273.5%
Contains more CholineCholine +36.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1116.7%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.451mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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 +305.1%
Contains more CarbsCarbs +432.9%
Contains more WaterWater +577.9%
Contains more OtherOther +200%
~equal in Fats ~0.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Guava
0
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 -43%
~equal in Monounsaturated fat ~0.087g
~equal in Polyunsaturated fat ~0.401g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Guava DV% diff.
Vitamin C 0mg 228.3mg 254%
Selenium 33.9µg 0.6µg 61%
Vitamin B1 0.785mg 0.067mg 60%
Iron 4.64mg 0.26mg 55%
Vitamin B2 0.494mg 0.04mg 35%
Folate 183µg 49µg 34%
Vitamin B3 5.904mg 1.084mg 30%
Manganese 0.682mg 0.15mg 23%
Carbs 76.31g 14.32g 21%
Protein 10.33g 2.55g 16%
Calories 364kcal 68kcal 15%
Fiber 2.7g 5.4g 11%
Phosphorus 108mg 40mg 10%
Copper 0.144mg 0.23mg 10%
Potassium 107mg 417mg 9%
Vitamin B6 0.044mg 0.11mg 5%
Zinc 0.7mg 0.23mg 4%
Vitamin E 0.06mg 0.73mg 4%
Vitamin A 0µg 31µg 3%
Vitamin K 0.3µg 2.6µg 2%
Saturated fat 0.155g 0.272g 1%
Choline 10.4mg 7.6mg 1%
Fats 0.98g 0.95g 0%
Net carbs 73.61g 8.92g N/A
Magnesium 22mg 22mg 0%
Calcium 15mg 18mg 0%
Sugar 0.27g 8.92g N/A
Sodium 2mg 2mg 0%
Vitamin B5 0.438mg 0.451mg 0%
Monounsaturated fat 0.087g 0.087g 0%
Polyunsaturated fat 0.413g 0.401g 0%
Tryptophan 0.127mg 0.022mg 0%
Threonine 0.281mg 0.096mg 0%
Isoleucine 0.357mg 0.093mg 0%
Leucine 0.71mg 0.171mg 0%
Lysine 0.228mg 0.072mg 0%
Methionine 0.183mg 0.016mg 0%
Phenylalanine 0.52mg 0.006mg 0%
Valine 0.415mg 0.087mg 0%
Histidine 0.23mg 0.022mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Guava
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
46%
Flour
72%
Guava
Minerals Daily Need Coverage Score
59%
Flour
19%
Guava

Comparison summary

Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 41)
Which food is cheaper?
Guava
Guava is cheaper (difference - $0.5)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 8.65g)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 0.117g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.