Guava Juice vs. Spinach
Nutrition comparison of Guava Juice and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
guava juice
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in guava juice and spinach:
- Both guava juice and spinach are high in Vitamin C.
- Guava juice has more lycopene than spinach, however, spinach contains more beta-carotene and lutein + zeaxanthin than guava juice.
- Spinach has 29.8 times less sugar than guava juice.
- Spinach has 3.4 times less carbohydrates than guava juice.
- Spinach has 63% less calories than guava juice.
- Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Guava Juice (Guava nectar, canned, with added ascorbic acid) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 63% less calories than guava juice - guava juice has 63 calories per 100 grams and spinach has 23 calories.
For macronutrient ratios, guava juice is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Guava juice has a macronutrient ratio of 1:98:1 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Guava Juice | Spinach | |
|---|---|---|
| Protein | 1% | 39% |
| Carbohydrates | 98% | 49% |
| Fat | 1% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 3.4 times less carbohydrates than guava juice - guava juice has 16.3g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 120% more dietary fiber than guava juice - guava juice has 1g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
sugar
Spinach has 29.8 times less sugar than guava juice - guava juice has 13g of sugar per 100 grams and spinach has 0.42g of sugar.
Protein
protein
Spinach has 30 times more protein than guava juice - guava juice has 0.09g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Both guava juice and spinach are low in saturated fat - guava juice has 0.02g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.
Vitamins
Vitamin C
Both guava juice and spinach are high in Vitamin C. Spinach has 33% more Vitamin C than guava juice - guava juice has 21.1mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than guava juice - spinach has 469ug of Vitamin A per 100 grams and guava juice does not contain significant amounts.
Vitamin E
Spinach has 39 times more Vitamin E than guava juice - guava juice has 0.05mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 481 times more Vitamin K than guava juice - guava juice has 1ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both guava juice and spinach contain significant amounts of pantothenic acid.
| Guava Juice | Spinach | |
|---|---|---|
| Thiamin | 0.003 MG | 0.078 MG |
| Riboflavin | 0.003 MG | 0.189 MG |
| Niacin | 0.17 MG | 0.724 MG |
| Pantothenic acid | 0.08 MG | 0.065 MG |
| Vitamin B6 | 0.01 MG | 0.195 MG |
| Folate | 3 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 11 times more calcium than guava juice - guava juice has 8mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Spinach is a great source of iron and it has 613% more iron than guava juice - guava juice has 0.38mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Spinach is an excellent source of potassium and it has 13 times more potassium than guava juice - guava juice has 39mg of potassium per 100 grams and spinach has 558mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, guava juice has more lycopene than spinach per 100 grams, however, spinach contains more beta-carotene and lutein + zeaxanthin than guava juice per 100 grams.
| Guava Juice | Spinach | |
|---|---|---|
| lycopene | 35 UG | ~ |
| beta-carotene | ~ | 5626 UG |
| lutein + zeaxanthin | ~ | 12198 UG |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Guava Juice or Spinach .
Note: The specific food items compared are: Guava Juice (Guava nectar, canned, with added ascorbic acid) and Spinach (Spinach, raw) .
Guava Juice g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does guava juice or spinach contain more calories in 100 grams?Spinach has 60% less calories than guava juice - guava juice has 63 calories in 100g and spinach has 23 calories.
Is guava juice or spinach better for protein?
Spinach has 30 times more protein than guava juice - guava juice has 0.09g of protein per 100 grams and spinach has 2.9g of protein.
Does guava juice or spinach have more carbohydrates?
By weight, spinach has 3.4 times fewer carbohydrates than guava juice - guava juice has 16.3g of carbs for 100g and spinach has 3.6g of carbohydrates.
Does guava juice or spinach contain more calcium?
Spinach is a rich source of calcium and it has 11 times more calcium than guava juice - guava juice has 8mg of calcium in 100 grams and spinach has 99mg of calcium.
Does guava juice or spinach contain more potassium?
Spinach is a rich source of potassium and it has 13 times more potassium than guava juice - guava juice has 39mg of potassium in 100 grams and spinach has 558mg of potassium.