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  6. Guava vs. Mango

Guava vs. Mango — In-Depth Nutrition Comparison

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A recap on the differences between guava and mango

  • Guava is higher than mango in vitamin C, fiber, copper, potassium, and vitamin B5.
  • Guava covers your daily vitamin C needs 213% more than mango.
  • Guava contains 3 times more fiber than mango. While guava contains 5.4g of fiber, mango contains only 1.6g.
  • The amount of sugar in guava is lower.
  • The glycemic index of guava is lower.

Food varieties used in this article are Guavas, common, raw and Mangos, raw.

Infographic

Guava vs Mango infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Guava
Guava
8
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%
Mango
Mango
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +148.2%
Contains more IronIron +62.5%
Contains more CopperCopper +107.2%
Contains more ZincZinc +155.6%
Contains more PhosphorusPhosphorus +185.7%
Contains more ManganeseManganese +138.1%
Contains less SodiumSodium -50%
~equal in Selenium ~0.6µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Guava
Guava
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 761% 0% 10% 15% 17% 9.2% 20% 27% 25% 0% 6.5% 37%
Mango
Mango
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 121% 0% 18% 18% 7% 8.8% 13% 12% 27% 0% 11% 32%
Contains more Vitamin CVitamin C +527.2%
Contains more Vitamin B1Vitamin B1 +139.3%
Contains more Vitamin B3Vitamin B3 +62%
Contains more Vitamin B5Vitamin B5 +128.9%
Contains more FolateFolate +14%
Contains more Vitamin AVitamin A +74.2%
Contains more Vitamin EVitamin E +23.3%
Contains more Vitamin KVitamin K +61.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.038mg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Guava Mango DV% diff.
Vitamin C 228.3mg 36.4mg 213%
Fiber 5.4g 1.6g 15%
Copper 0.23mg 0.111mg 13%
Potassium 417mg 168mg 7%
Fructose 4.68g 6%
Vitamin B5 0.451mg 0.197mg 5%
Phosphorus 40mg 14mg 4%
Manganese 0.15mg 0.063mg 4%
Protein 2.55g 0.82g 3%
Magnesium 22mg 10mg 3%
Vitamin A 31µg 54µg 3%
Vitamin B1 0.067mg 0.028mg 3%
Vitamin B3 1.084mg 0.669mg 3%
Folate 49µg 43µg 2%
Polyunsaturated fat 0.401g 0.071g 2%
Fats 0.95g 0.38g 1%
Calcium 18mg 11mg 1%
Iron 0.26mg 0.16mg 1%
Zinc 0.23mg 0.09mg 1%
Vitamin E 0.73mg 0.9mg 1%
Vitamin B6 0.11mg 0.119mg 1%
Vitamin K 2.6µg 4.2µg 1%
Saturated fat 0.272g 0.092g 1%
Calories 68kcal 60kcal 0%
Protein per 100 calories 3.8g 1.4g N/A
Calories per 10 g protein 267kcal 732kcal N/A
Weight per 100 calories 147g 167g N/A
Net carbs 8.92g 13.38g N/A
Carbs 14.32g 14.98g 0%
Sugar 8.92g 13.66g N/A
Sodium 2mg 1mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B2 0.04mg 0.038mg 0%
Choline 7.6mg 7.6mg 0%
Monounsaturated fat 0.087g 0.14g 0%
Tryptophan 0.022mg 0.013mg 0%
Threonine 0.096mg 0.031mg 0%
Isoleucine 0.093mg 0.029mg 0%
Leucine 0.171mg 0.05mg 0%
Lysine 0.072mg 0.066mg 0%
Methionine 0.016mg 0.008mg 0%
Phenylalanine 0.006mg 0.027mg 0%
Valine 0.087mg 0.042mg 0%
Histidine 0.022mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +211%
Contains more FatsFats +150%
~equal in Carbs ~14.98g
~equal in Water ~83.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Mango
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Poly. FatPolyunsaturated fat +464.8%
Contains less Sat. FatSaturated fat -66.2%
Contains more Mono. FatMonounsaturated fat +60.9%

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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. Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.