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Mango vs. Guava — In-Depth Nutrition Comparison

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A recap on the differences between mango and guava

  • 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.
  • Mango contains 2 times more sugar than guava. While mango contains 13.66g of sugar, guava contains only 8.92g.
  • The glycemic index of guava is lower.

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

Infographic

Mango vs Guava 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.
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%
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%
Contains less SodiumSodium -50%
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%
~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.
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%
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%
Contains more Vitamin AVitamin A +74.2%
Contains more Vitamin EVitamin E +23.3%
Contains more Vitamin KVitamin K +61.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.04mg
~equal in Vitamin B6 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +211%
Contains more FatsFats +150%
~equal in Carbs ~14.32g
~equal in Water ~80.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -66.2%
Contains more Mono. FatMonounsaturated fat +60.9%
Contains more Poly. FatPolyunsaturated fat +464.8%

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