Guava Juice vs. Russet Potato

Nutrition comparison of Guava Juice and Russet Potato


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of guava juice versus russet potato (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in guava juice and russet potato:

  • Guava juice is an excellent source of Vitamin C.
  • Russet potato has 19.8 times less sugar than guava juice.
  • Russet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Russet potato is an excellent source of potassium.
Detailed nutritional comparison of guava juice and russet potato is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Guava Juice (Guava nectar, canned, with added ascorbic acid) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Guava Juice src
Image of Russet Potato src

Calories and Carbs

calories

Guava juice and russet potato contain similar amounts of calories - guava juice has 63 calories per 100 grams and russet potato has 79 calories.

For macronutrient ratios, guava juice is lighter in protein, heavier in carbs and similar to russet potato for fat. Guava juice has a macronutrient ratio of 1:98:1 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Guava Juice Russet Potato
Protein 1% 11%
Carbohydrates 98% 89%
Fat 1% 1%
Alcohol ~ ~

carbohydrates

Guava juice and russet potato contain similar amounts of carbs - guava juice has 16.3g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.

dietary fiber

Guava juice and russet potato contain similar amounts of dietary fiber - guava juice has 1g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.

sugar

Russet potato has 19.8 times less sugar than guava juice - guava juice has 13g of sugar per 100 grams and russet potato has 0.62g of sugar.

Protein

protein

Russet potato has 22 times more protein than guava juice - guava juice has 0.09g of protein per 100 grams and russet potato has 2.1g of protein.

Fat

saturated fat

Both guava juice and russet potato are low in saturated fat - guava juice has 0.02g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.

Vitamins

Vitamin C

Guava juice is an excellent source of Vitamin C and it has 270% more Vitamin C than russet potato - guava juice has 21.1mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.

Vitamin A

Russet potato and guava juice contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and guava juice does not contain significant amounts.

Vitamin E

Guava juice and russet potato contain similar amounts of Vitamin E - guava juice has 0.05mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.

Vitamin K

Guava juice and russet potato contain similar amounts of Vitamin K - guava juice has 1ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.

The B Vitamins

Russet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Guava Juice Russet Potato
Thiamin 0.003 MG 0.082 MG
Riboflavin 0.003 MG 0.033 MG
Niacin 0.17 MG 1.035 MG
Pantothenic acid 0.08 MG 0.301 MG
Vitamin B6 0.01 MG 0.345 MG
Folate 3 UG 14 UG

Minerals

calcium

Guava juice and russet potato contain similar amounts of calcium - guava juice has 8mg of calcium per 100 grams and russet potato has 13mg of calcium.

iron

Russet potato has 126% more iron than guava juice - guava juice has 0.38mg of iron per 100 grams and russet potato has 0.86mg of iron.

potassium

Russet potato is an excellent source of potassium and it has 969% more potassium than guava juice - guava juice has 39mg of potassium per 100 grams and russet potato has 417mg 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 Russet Potato
lycopene 35 UG ~
lutein + zeaxanthin ~ 5 UG



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Guava Juice (Guava nectar, canned, with added ascorbic acid) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .

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FAQ

Does guava juice or russet potato contain more calories in 100 grams?
Guava juice and russet potato contain similar amounts of calories - guava juice has 63 calories in 100g and russet potato has 79 calories.

Does guava juice or russet potato have more carbohydrates?
By weight, guava juice and russet potato contain similar amounts of carbs - guava juice has 16.3g of carbs for 100g and russet potato has 18.1g of carbohydrates.

Does guava juice or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 970% more potassium than guava juice - guava juice has 39mg of potassium in 100 grams and russet potato has 417mg of potassium.