Pomegranates and guavas are two delicious fruits that pack a punch when it comes to nutrition. While both are healthy choices, they have different nutritional profiles that can impact your diet in unique ways. In this article, we'll break down the key nutritional differences between these two fruits, helping you make informed choices about which one to include in your meals.

Key Takeaways

• Pomegranates have more calories than guavas.
• Guavas contain more dietary fiber than pomegranates per ounce, but less per whole fruit.
• Pomegranates are richer in potassium, while guavas have more Vitamin C.
• Guavas lead in protein content, having more protein than pomegranates.
• Pomegranates have higher carbohydrate content compared to guavas.
• Use the free January app to see calorie and macro information, as well as how both pomegranate and guava would affect your blood sugar.

Blood sugar impact of pomegranate vs guava

A super easy way to see the nutritional differences in foods is by using the free January app. As you can see in the above image, the app shows the macro information of both pomegranate and guava, along with the predicted blood sugar impact. The pomegranate's impact is considered medium, whereas the guava is considered low impact, meaning if you're concerned about blood sugar management — as we all should be, whether we're healthy or not — a pomegranate is likely to spike your blood sugar more. As with everything, servinig size is key given both fruits are different in size, so be sure to be mindful about how much you consume. With the January app, you can look up the food you're choosing between at your local grocery store and get instant access to the macro and blood sugar impact, so you can make the best choice possible for your health goals.

The January app is completely free to download and use. You can even take a photo of your meal and instantly get the macro information and the predicted glucose response. Whether at a restaurant, in the grocery store, or rummaging around the pantry, we always keep the January app on hand to help us make the best choices for our health goals.

You can download the January app for free here.

Caloric content: Pomegranate vs guava

When it comes to calories, guava has the upper hand over pomegranate. Guava contains 68 kcal per 100g, while pomegranate has 83 kcal per 100g. This means guava has about 22% fewer calories than pomegranate. A pomegranate is a bigger fruit, so per fruit, the difference in calories is larger. Both fruits get most of their calories from carbs.

For those mindful of their calorie intake, guava offers a lighter option without compromising on taste or nutrition.

Carbohydrates in pomegranate and guava

Carb content breakdown

When it comes to carbohydrates, pomegranate typically has more. Per fruit, a pomegrante has 41g, whereas a guava has just 5g.

Protein power: Guava takes the lead

Protein content comparison

When it comes to protein, guava is the clear winner. A single serving of guava provides over 4 grams of protein, which is quite high for a fruit. In contrast, pomegranate offers much less protein, making guava a better choice if you're looking to boost your protein intake with fruit.

Guava contains more protein than many other fruits, making it a smart choice for those looking to increase their protein intake without consuming animal products.

Fat content: What you need to know

Fat levels in each fruit

When it comes to fat content, guava and pomegranate are quite different. Guava contains more fats overall, with about 0.95 grams per 100 grams, while pomegranate has a much lower fat content. Not all fats are bad for you. Guava contains more monounsaturated and polyunsaturated fats, which are considered healthy fats. These fats can help improve heart health and reduce bad cholesterol levels. On the other hand, pomegranate has less of these healthy fats, making it a lighter option in terms of fat content.

Understanding the types of fats in your diet can help you make more informed choices about what you eat. While guava has more fat, it's the kind of fat that can be beneficial for your health.

Fiber facts: Guava vs pomegranate

When it comes to fiber, both are solid options, but guava on an ounce level is better. One whole pomegranate contains 11g of fiber, whereas one whole guava contains 3g, but a guava fruit is much smaller.

Fiber is essential for keeping our digestive system healthy. It helps with regular bowel movements and can even aid in weight management by keeping you feeling full longer.

Vitamin showdown: Which fruit wins?

Key vitamins in pomegranate

Pomegranates are packed with essential vitamins. They are particularly high in vitamin C, which is great for your immune system. Additionally, they contain vitamin K, which helps with blood clotting, and some B vitamins that are important for energy production.

Key vitamins in guava

Guavas, on the other hand, are also rich in vitamins. They have an impressive amount of vitamin C, even more than pomegranates. Guavas also provide vitamin A, which is good for your eyes, and folate, which is important for cell growth.

Health impacts of vitamins

The vitamins in these fruits offer numerous health benefits. Vitamin C from both fruits can help reduce the risk of chronic diseases. Vitamin A in guavas supports good vision, while vitamin K in pomegranates aids in proper blood clotting. Including these fruits in your diet can help you meet your daily vitamin needs and improve your overall health.

Both pomegranates and guavas are superfoods that offer a variety of health benefits, making them excellent choices for a nutritious diet.

Mineral matchup: Pomegranate vs guava

When it comes to minerals, both pomegranate and guava have their own strengths. Let's break down the key minerals found in each fruit and see how they compare.

Essential minerals in each fruit

• Calcium: Guava has 80% more calcium than pomegranate.
• Iron: Pomegranate contains 15% more iron than guava.
• Magnesium: Guava boasts 83% more magnesium than pomegranate.
• Phosphorus: Pomegranate has a whopping 227% more phosphorus than guava.
• Potassium: Guava contains 77% more potassium than pomegranate.
• Sodium: Pomegranate has 50% more sodium than guava.
• Zinc: Pomegranate contains 52% more zinc than guava.

How minerals affect your health

Minerals play a crucial role in keeping our bodies healthy. For example, calcium is essential for strong bones and teeth, while iron helps carry oxygen in the blood. Magnesium supports muscle and nerve function, and potassium is vital for heart health. Phosphorus works with calcium to build bones, and zinc is important for the immune system. Sodium, although needed in small amounts, helps maintain fluid balance.

Including a variety of fruits like guava and pomegranate in your diet can help you get a good mix of these essential minerals, supporting overall health and well-being.

Conclusion

In the end, both guava and pomegranate bring a lot to the table when it comes to nutrition. Guava stands out with its higher protein and fiber content, making it a great choice if you're looking to boost these nutrients in your diet. On the other hand, pomegranate shines with its rich supply of vitamins and minerals like potassium and various B vitamins. Whether you choose guava or pomegranate, both fruits offer unique health benefits that can fit into a balanced diet. So, why not enjoy the best of both worlds and include them in your meals?

Frequently asked questions

Which fruit has more calories, pomegranate or guava?

Pomegranates have more calories than guavas. Pomegranates have about 83 calories per 100 grams, while guavas have around 68 calories per 100 grams.

Is guava higher in protein than pomegranate?

Yes, guava has more protein. Guava contains about 2.55 grams of protein per 100 grams, whereas pomegranate has around 1.67 grams per 100 grams.

Which fruit has more dietary fiber, guava or pomegranate?

Guava has more dietary fiber compared to pomegranate. Guava contains about 5.4 grams of fiber per 100 grams, while pomegranate has around 4 grams per 100 grams.

Are there more carbohydrates in pomegranate or guava?

Pomegranates have more carbohydrates than guavas. Pomegranates contain about 18.7 grams of carbs per 100 grams, while guavas have about 14.3 grams per 100 grams.

Which fruit is better for vitamin C, guava or pomegranate?

Guava is much better for vitamin C. It is an excellent source of vitamin C, providing more than 200% of the daily recommended intake per 100 grams. Pomegranate has much less vitamin C by comparison.

Do pomegranates or guavas have more minerals?

It depends on the mineral. For example, guavas have more calcium and magnesium, while pomegranates have more iron and potassium.

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