Guava vs Pomegranate: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Guava is generally healthier
Guava comes out ahead in this comparison, winning in 5 out of 5 key nutritional categories. It has fewer calories (68 vs 83), more protein (2.6g vs 1.7g), more fiber (5.4g vs 4g), less sugar (9g vs 13.7g), less sodium (2mg vs 3mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Guava
68 kcal
More Protein
Guava
2.6g
More Fiber
Guava
5.4g
Less Sugar
Guava
9g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Guava | Pomegranate | Difference |
|---|---|---|---|
| Calories | 68kcal✓ | 83kcal | -15.0kcal |
| Protein | 2.6g✓ | 1.7g | +0.9g |
| Carbohydrates | 14g✓ | 19g | -5.0g |
| Fat | 0.9g✓ | 1.2g | -0.3g |
| Fiber | 5.4g✓ | 4g | +1.4g |
| Sugar | 9g✓ | 13.7g | -4.7g |
| Sodium | 2mg✓ | 3mg | -1.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Guava
Pomegranate
Diet Compatibility
Guava
Pomegranate
When to Choose Guava
- ✓Lower in calories (68 vs 83)
- ✓Higher in protein (2.6g vs 1.7g)
- ✓More fiber (5.4g vs 4g)
- ✓Lower in carbs (14g vs 19g)
- ✓Less sugar (9g vs 13.7g)
- ✓Lower sodium (2mg vs 3mg)
Common Uses
When to Choose Pomegranate
Common Uses
Guava vs Pomegranate: Nutritional Analysis
Pomegranate is more calorie-dense at 83 calories per 100g compared to 68 for Guava, a difference of 15 calories. On the protein front, Guava delivers more with 2.6g per 100g versus 1.7g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Guava and Pomegranate tell different nutritional stories. Guava provides 14g of carbohydrates, 0.9g of fat, and 5.4g of fiber per 100g, while Pomegranate contains 19g carbs, 1.2g fat, and 4g fiber. The higher fiber content in Guava supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Guava contains 9g while Pomegranate has 13.7g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Guava is the lower-calorie choice at 68 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Guava provides more protein (2.6g/100g), supporting muscle repair and growth.
- For sustained energy: Guava offers more fiber (5.4g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Guava or Pomegranate?
Pomegranate has more calories with 83 kcal per 100g, compared to Guava with 68 kcal. That's a difference of 15 calories per 100g serving.
Is Guava healthier than Pomegranate?
Based on our nutritional analysis, Guava is generally the healthier choice, winning in 5 out of 5 key nutritional categories. Guava has 68 calories, 2.6g protein, and 5.4g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Guava and Pomegranate?
Guava has more protein with 2.6g per 100g, compared to Pomegranate with 1.7g. Guava provides 0.9g more protein per 100g serving.
Which is better for weight loss, Guava or Pomegranate?
For weight loss, Guava is the better choice with only 68 calories per 100g compared to 83 calories in Pomegranate. Guava also offers 5.4g of fiber per 100g, which helps you feel fuller longer.
Does Guava or Pomegranate have fewer carbs?
Guava has fewer carbs with 14g per 100g, compared to Pomegranate with 19g. If you're following a low-carb diet, Guava is the better option with 5.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.