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  6. Guava vs. Prunes

Guava vs. Prunes — In-Depth Nutrition Comparison

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Significant differences between guava and prunes

  • Guava has more vitamin C and folate; however, prunes are richer in vitamin K, vitamin B2, potassium, iron, vitamin B6, fiber, manganese, and copper.
  • Guava covers your daily vitamin C needs 253% more than prunes.
  • Prunes have 12 times less folate than guava. Guava has 49µg of folate, while prunes have 4µg.

Specific food types used in this comparison are Guavas, common, raw and Plums, dried (prunes), uncooked.

Infographic

Guava vs Prunes 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.
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%
Prunes
Prunes
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +86.4%
Contains more CalciumCalcium +138.9%
Contains more PotassiumPotassium +75.5%
Contains more IronIron +257.7%
Contains more CopperCopper +22.2%
Contains more ZincZinc +91.3%
Contains more PhosphorusPhosphorus +72.5%
Contains more ManganeseManganese +99.3%
~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.
Guava
Guava
4
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%
Prunes
Prunes
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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Contains more Vitamin CVitamin C +37950%
Contains more Vitamin EVitamin E +69.8%
Contains more Vitamin B1Vitamin B1 +31.4%
Contains more FolateFolate +1125%
Contains more Vitamin AVitamin A +25.8%
Contains more Vitamin B2Vitamin B2 +365%
Contains more Vitamin B3Vitamin B3 +73.6%
Contains more Vitamin B6Vitamin B6 +86.4%
Contains more Vitamin KVitamin K +2188.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.422mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Guava Prunes DV% diff.
Vitamin C 228.3mg 0.6mg 253%
Vitamin K 2.6µg 59.5µg 47%
Carbs 14.32g 63.88g 17%
Fructose 12.45g 16%
Vitamin B2 0.04mg 0.186mg 11%
Folate 49µg 4µg 11%
Calories 68kcal 240kcal 9%
Potassium 417mg 732mg 9%
Iron 0.26mg 0.93mg 8%
Fiber 5.4g 7.1g 7%
Vitamin B6 0.11mg 0.205mg 7%
Copper 0.23mg 0.281mg 6%
Manganese 0.15mg 0.299mg 6%
Magnesium 22mg 41mg 5%
Vitamin B3 1.084mg 1.882mg 5%
Phosphorus 40mg 69mg 4%
Calcium 18mg 43mg 3%
Zinc 0.23mg 0.44mg 2%
Starch 5.11g 2%
Vitamin E 0.73mg 0.43mg 2%
Polyunsaturated fat 0.401g 0.062g 2%
Protein 2.55g 2.18g 1%
Fats 0.95g 0.38g 1%
Vitamin A 31µg 39µg 1%
Selenium 0.6µg 0.3µg 1%
Vitamin B1 0.067mg 0.051mg 1%
Vitamin B5 0.451mg 0.422mg 1%
Saturated fat 0.272g 0.088g 1%
Protein per 100 calories 3.8g 0.91g N/A
Calories per 10 g protein 267kcal 1101kcal N/A
Weight per 100 calories 147g 42g N/A
Net carbs 8.92g 56.78g N/A
Sugar 8.92g 38.13g N/A
Sodium 2mg 2mg 0%
Choline 7.6mg 10.1mg 0%
Monounsaturated fat 0.087g 0.053g 0%
Tryptophan 0.022mg 0.025mg 0%
Threonine 0.096mg 0.049mg 0%
Isoleucine 0.093mg 0.041mg 0%
Leucine 0.171mg 0.066mg 0%
Lysine 0.072mg 0.05mg 0%
Methionine 0.016mg 0.016mg 0%
Phenylalanine 0.006mg 0.052mg 0%
Valine 0.087mg 0.056mg 0%
Histidine 0.022mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
Guava
3
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +17%
Contains more FatsFats +150%
Contains more WaterWater +161.3%
Contains more CarbsCarbs +346.1%
Contains more OtherOther +91.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
Guava
2
36% 11% 53%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.401 g
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +64.2%
Contains more Poly. FatPolyunsaturated fat +546.8%
Contains less Sat. FatSaturated fat -67.6%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.