Vivid green kiwis and bright pink or orange guavas are both juicy, tasty fruits that supply numerous vitamins and minerals. While they are both nutritious additions to your diet, the amount of each nutrient they contain differs between the two types of fruit. It's interesting to learn more about the benefits of each fruit, but you can't go wrong by adding one or both to your healthy eating plan.
1. Calories, Fat, Fiber and Protein
A 1-cup serving of kiwi contains 110 calories and less than 1 gram of fat, while a cup of guava has 112 calories and 1.5 grams of fat, most of it heart-healthy unsaturated fat. The fruits each have a good amount of fiber, too, which promotes normal digestion. A cup of kiwi has 5.4 grams of fiber, which is about one-fifth of the 25 grams of fiber women need each day. One cup of guava has even more fiber with 8.9 grams. Kiwi has about 2 grams of protein per cup and guava supplies about 4 grams, which is 9 percent of the 46 grams you need each day.
The most notable mineral in a serving of kiwi or guava is potassium. Potassium keeps the fluid balance in your body stable and promotes a healthy heart and nervous system. A cup of kiwi provides 562 milligrams of potassium. The same amount of guava delivers 688 milligrams, which is about 15 percent of the 4,700 milligrams you should have each day. Both types of fruit supply iron, which is a mineral necessary for normal red blood cell production. Kiwi contains 0.56 milligrams of iron per serving. That translates to 3 percent of the 18 milligrams women need on a daily basis. A cup of guava supplies slightly less with 0.43 milligrams. The two fruits supply small amounts of calcium, magnesium and zinc, too.
Kiwis and guavas are vitamin C powerhouses. A cup of kiwi contains about 167 milligrams of vitamin C, and the same amount of guava supplies about 377 milligrams. These amounts are much more than the 75 milligrams you should aim to consume each day to keep your skin, nerves and immune system healthy. A cup of kiwi also provides about 2.6 milligrams of vitamin E, which is 17 percent of the 15 milligrams you need each day. Guava contains 1.2 milligrams per cup. Vitamin E boosts your immunity and might protect you from heart disease and certain types of cancer. Both fruits supply vitamin A and folate, as well.
Freeze a carton of low-fat plain yogurt and serve it with chopped kiwi and guava for a nutritious after-dinner treat. Combine guava and kiwi chunks with sliced bananas and chopped mangoes for a tropical fruit salad that pairs well with grilled steak or roasted chicken breasts. Swap the usual strawberries or blueberries for kiwi and guava when you make jelly or jam. The final product will have a sweet and entirely new flavor. Add chopped kiwi or guava to homemade muffins or bread as another nutritious way to add them to your diet.
- U.S. Department of Agriculture: Kiwifruit, Green, Raw
- U.S. Department of Agriculture: Guavas, Common, Raw
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- University of Maryland Medical Center: Potassium
- University of Maryland Medical Center: Vitamin C
- University of Maryland Medical Center: Vitamin B9 (Folic Acid)
- University of Maryland Medical Center: Vitamin A
- National Institutes of Health: Dietary Supplement Fact Sheet: Vitamin E
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