Guava vs mulberries: which is healthier?
They are about equally nutrient-dense: guava scores 92/100 and mulberries 93/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Guava
68 kcal per 100 g. 1 fruit: 55 g
Mulberries
43 kcal per 100 g. 1 cup: 140 g
Which to pick for your goal
- Fewer caloriesMulberries68 vs 43 kcal per 100 g
- More proteinGuava2.5 vs 1.4 g per 100 g
- More fiberGuava5.4 vs 1.7 g per 100 g
- Less sugarAbout even8.9 vs 8.1 g per 100 g
- More potassiumGuava417 vs 194 mg per 100 g
- Less saturated fatAbout even0.3 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Guava, 100 g | Mulberries, 100 g | Guava, 55 g | Mulberries, 140 g |
|---|---|---|---|---|
| Calories | 68 kcal | 43 kcal | 37 kcal | 60 kcal |
| Protein | 2.5 g | 1.4 g | 1.4 g | 2 g |
| Carbohydrates | 14 g | 9.8 g | 7.9 g | 14 g |
| Sugars | 8.9 g | 8.1 g | 4.9 g | 11 g |
| Fiber | 5.4 g | 1.7 g | 3 g | 2.4 g |
| Fat | 0.9 g | 0.4 g | 0.5 g | 0.5 g |
| Saturated fat | 0.3 g | <0.1 g | 0.1 g | <0.1 g |
| Vitamin C | 228 mg | 36 mg | 126 mg | 51 mg |
| Vitamin A | 31 µg | 1 µg | 17 µg | 1.4 µg |
| Potassium | 417 mg | 194 mg | 229 mg | 272 mg |
| Iron | 0.3 mg | 1.9 mg | 0.1 mg | 2.6 mg |
| Calcium | 18 mg | 39 mg | 9.9 mg | 55 mg |
| Magnesium | 22 mg | 18 mg | 12 mg | 25 mg |
| Sodium | 2 mg | 10 mg | 1.1 mg | 14 mg |
Last updated . Scores use the HowHealthyIs Score method.