An apple a day may keep the doctor away, but a few guavas in the season can keep the doctor away for the whole year. Apple has long been known to be a nutritious fruit for good health, but the latest studies reveal that Guava is a better and healthy fruit – to an extent that it is even considered as a Superfood. Guavas (Psidium Guajava) can be light green, yellow, or maroon in color on the outside when ripe, and also has white or maroon flesh with lot of small, hard seeds enveloped in a very soft, sweet pulp. It can be eaten raw, ripe or semi-ripe, and is also consumed in the form of jams and jellies. Guavas are commonly grown in Asian countries like India, and are increasingly available in the western world, because of their more and more health benefits being revealed.
Apple vs Guava: Nutrition Facts Comparison
A group of scientists from India’s National Institute in Hyderabad conducted a study on 14 fresh fruits for their antioxidant activity. They found the highest concentration of antioxidants in Guavas, just under 500 milligrams/100gms, while that in Apples was 135 mg/100gms, a quarter of the antioxidants in guavas. The study which included other fruits like pomegranates, bananas, custard apple, mango, plums and grapes suggested that Guavas are therefore ‘ultimate superfood’ which protect against cell damage that ages skin and can cause Cancer. Happy to know the findings of the study, Dr. Sreeramulu, an endocrinologist, said that a guava a day keeps a doctor away.
Guavas are rich in fiber, vitamins, proteins and minerals, and do not contain cholesterol. Even the Guava seeds are as nutritious as the pulp. In fact, the oil extracted from these seeds is rich in iodine and has good medicinal value. In the table below, you can see a detailed comparison of vital Nutrition facts between Guava and Apple, as per healthaliciousness.com. It clearly shows that Guava fruit is a powerhouse of nutrients, which many call it a superfood for valid reasons. No wonder guava is considered exotic in Europe.
Guavas common raw
Serving Size 100g
Apples raw with skin
Serving Size 100g
|Calories 68||Calories 52|
|% Daily Value*||% Daily Value*|
|Total Fat 0.95g 1%||Total Fat 0.17g 0%|
|Cholesterol 0mg 0%||Cholesterol 0mg 0%|
|Sodium 2mg 0%||Sodium 1mg 0%|
|Total Carbohydrate 14.3g 5%||Total Carbohydrate 13.8g 5%|
|Dietary Fiber 5.4g 22%||Dietary Fiber 2.4g 10%|
|Sugar 8.9g ~||Sugar 10.4g ~|
|Protein 2.6g ~||Protein 0.3g ~|
|Vitamin A 12% • Vitamin C 381%||Vitamin A 1% • Vitamin C 8%|
|Calcium 18mg 2%||Calcium 6mg 1%|
|Iron 0.26mg 1%||Iron 0.12mg 1%|
|Magnesium 22mg 6%||Magnesium 5mg 1%|
|Phosphorus 40mg 4%||Phosphorus 11mg 1%|
|Potassium 417mg 12%||Potassium 107mg 3%|
|Copper 0.23mg 12%||Copper 0.027mg 1%|
|Total Omega 3s 112mg||Total Omega 3s 9mg|
|Total Omega 6s 288mg||Total Omega 6s 43mg|
|Essential Amino Acids %RDI||Essential Amino Acids %RDI|
|Tryptophan 22mg 8%||Tryptophan 1mg 0%|
|Threonine 96mg 9%||Threonine 6mg 1%|
|Isoleucine 93mg 7%||Isoleucine 6mg 0%|
|Leucine 171mg 6%||Leucine 13mg 0%|
|Lysine 72mg 3%||Lysine 12mg 1%|
|* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.~ Denotes missing value||*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.~ Denotes missing value|
Health Benefits of Guava
Guava is a very filling snack that satisfies the appetite very easily. For its various nutrients, antioxidants and detoxifiers, Guava is used in the treatment of diarrhea, dysentery, constipation (the ripe fruit especially), cough, cold, skin problems, high blood pressure, gastroenteritis, weight loss and scurvy.
High Blood Pressure
Guavas are a good source of Niacin and Potassium, which help in regulating blood pressure. Also, Guava’s flesh and seeds contain healthy soluble fiber which lower cholesterol.
Since Guava is a fruit that satisfies the appetite very easily and is rich in soluble fiber, it can aid in weight loss. On the contrary, it can also help in weight gain in lean, thin people, perhaps because its wealth of nutrients maintain a healthy metabolism and promote proper absorption of nutrients.
Guava, especially the raw one, has far less sugar content when compared to apples and other fruits like oranges and grapes, which makes it more suitable for people with diabetes. The high level of dietary fiber in guava regulates the absorption of sugar in people suffering with diabetes. In fact, studies have shown that consuming guava can help prevent type-2 diabetes.
Guavas are good sources of vitamin-A, which helps in boosting vision health, and preventing degradation of eyesight.
Guavas are also a good source for copper that plays an important part in regulating thyroid metabolism, thereby helping in control of hormone production and absorption.
Guava fruit has the ability to inhibit the growth and metastasis of cancerous cells. Various studies done in recent years suggest guava’s beneficial effects primarily on prostate, breast and oral cancers.
Guavas contain high levels of vitamin-C, four times higher than Oranges, and its rich antioxidants provide the immune system a huge boost. A deficiency of vitamin-C can cause Scurvy, a dangerous disease, so proper intake of vitamin-C (Guava) is a good remedy for that.
Considering all the aforementioned health benefits, adding the cheap superfood guava to your diet will improve your health in numerous ways, and help you stay fit and away from many possible diseases. So feel free to replace your apple with guava as and when possible. Another plus, unlike Apples or Grapes, Guavas do not require excessive use of chemical pesticides to protect them.