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  6. Guava vs. Raisin

Guava vs. Raisin — In-Depth Nutrition Comparison

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What are the differences between guava and raisins?

  • Guava is higher in vitamin C, folate, vitamin B5, and fiber; however, raisins are richer in carbs, iron, copper, potassium, phosphorus, and vitamin B2.
  • Guava's daily need coverage for vitamin C is 251% more.
  • Raisins contain 10 times less folate than guava. Guava contains 49µg of folate, while raisins contain 5µg.
  • Guava has a lower glycemic index (31) than raisins (64).

We used Guavas, common, raw and Raisins, seedless types in this article.

Infographic

Guava vs Raisin 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
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%
Raisin
Raisin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains less SodiumSodium -81.8%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +177.8%
Contains more PotassiumPotassium +79.6%
Contains more IronIron +623.1%
Contains more CopperCopper +38.3%
Contains more PhosphorusPhosphorus +152.5%
Contains more ManganeseManganese +99.3%
~equal in Zinc ~0.22mg
~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
6
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%
Raisin
Raisin
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 7.7% 0% 0% 2.4% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8%
Contains more Vitamin CVitamin C +9826.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +508.3%
Contains more Vitamin B3Vitamin B3 +41.5%
Contains more Vitamin B5Vitamin B5 +374.7%
Contains more FolateFolate +880%
Contains more Vitamin B1Vitamin B1 +58.2%
Contains more Vitamin B2Vitamin B2 +212.5%
Contains more Vitamin B6Vitamin B6 +58.2%
Contains more Vitamin KVitamin K +34.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Guava Raisin DV% diff.
Vitamin C 228.3mg 2.3mg 251%
Fructose 29.68g 37%
Carbs 14.32g 79.18g 22%
Iron 0.26mg 1.88mg 20%
Calories 68kcal 299kcal 12%
Folate 49µg 5µg 11%
Potassium 417mg 749mg 10%
Copper 0.23mg 0.318mg 10%
Phosphorus 40mg 101mg 9%
Fiber 5.4g 3.7g 7%
Vitamin B2 0.04mg 0.125mg 7%
Vitamin B5 0.451mg 0.095mg 7%
Manganese 0.15mg 0.299mg 6%
Vitamin B6 0.11mg 0.174mg 5%
Vitamin E 0.73mg 0.12mg 4%
Calcium 18mg 50mg 3%
Vitamin A 31µg 0µg 3%
Vitamin B1 0.067mg 0.106mg 3%
Magnesium 22mg 32mg 2%
Vitamin B3 1.084mg 0.766mg 2%
Polyunsaturated fat 0.401g 0.037g 2%
Protein 2.55g 3.07g 1%
Fats 0.95g 0.46g 1%
Starch 2.7g 1%
Vitamin K 2.6µg 3.5µg 1%
Choline 7.6mg 11.1mg 1%
Saturated fat 0.272g 0.058g 1%
Protein per 100 calories 3.8g 1g N/A
Calories per 10 g protein 267kcal 974kcal N/A
Weight per 100 calories 147g 33g N/A
Net carbs 8.92g 75.48g N/A
Sugar 8.92g 59.19g N/A
Zinc 0.23mg 0.22mg 0%
Sodium 2mg 11mg 0%
Selenium 0.6µg 0.6µg 0%
Monounsaturated fat 0.087g 0.051g 0%
Tryptophan 0.022mg 0.05mg 0%
Threonine 0.096mg 0.077mg 0%
Isoleucine 0.093mg 0.057mg 0%
Leucine 0.171mg 0.096mg 0%
Lysine 0.072mg 0.084mg 0%
Methionine 0.016mg 0.021mg 0%
Phenylalanine 0.006mg 0.065mg 0%
Valine 0.087mg 0.083mg 0%
Histidine 0.022mg 0.072mg 0%
Omega-6 (Gamma-linolenic acid) 0.001g N/A

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
Raisin
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more FatsFats +106.5%
Contains more WaterWater +423.7%
Contains more ProteinProtein +20.4%
Contains more CarbsCarbs +452.9%

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
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +70.6%
Contains more Poly. FatPolyunsaturated fat +983.8%
Contains less Sat. FatSaturated fat -78.7%

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.