Side-by-Side Comparison

Guava vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Guava

68Calories

2.5Protein

5.4Fiber

228.3Vit C

View Details

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-88%

Guava

Guava has fewer calories (energy) (68 kcal vs 559 kcal, 491 kcal less).

Higher Protein

+1085%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.6 g in Guava (+27.7 g, +1085%).

Higher Dietary Fiber

+11%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 5.4 g in Guava (+0.60 g, +11%).

Higher Vitamin C

+11916%

Guava

Guava provides 228 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+226 mg, +11916%).

Comparing per 100 g standard edible portion.

Nutrient

Guava100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Guava

68 kcal3% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 68 kcal in Guava (+491 kcal, +722%).

ProteinPumpkin Seeds (Pepitas) higher

Guava

2.6 g5% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.6 g in Guava (+27.7 g, +1085%).

CarbohydratesGuava higher

Guava

14.3 g5% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Guava provides 14.3 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+3.6 g, +34%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Guava

5.4 g19% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 5.4 g in Guava (+0.60 g, +11%).

Total FatPumpkin Seeds (Pepitas) higher

Guava

0.95 g1% DV

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.95 g in Guava (+48.1 g, +5063%).

Total SugarsGuava higher

Guava

8.9 g18% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Guava provides 8.9 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+7.5 g, +537%).

Vitamins12 nutrients

Vitamin CGuava higher

Guava

228 mg254% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Guava provides 228 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+226 mg, +11916%).

Vitamin A (RAE)Guava higher

Guava

31 µg3% DV

Pumpkin Seeds (Pepitas)

1.0 µg

Guava provides 31 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+30 µg, +3000%).

Vitamin DSimilar

Guava

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Guava and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Guava

0.73 mg5% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.73 mg in Guava (+1.5 mg, +199%).

Vitamin KPumpkin Seeds (Pepitas) higher

Guava

2.6 µg2% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 2.6 µg in Guava (+4.7 µg, +181%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Guava

49 µg12% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 49 µg in Guava (+9.0 µg, +18%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Guava

0.07 mg6% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.07 mg in Guava (+0.21 mg, +307%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Guava

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.04 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Guava

1.1 mg7% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 1.1 mg in Guava (+3.9 mg, +360%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Guava

0.45 mg9% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.45 mg in Guava (+0.30 mg, +66%).

Vitamin B6Similar

Guava

0.11 mg6% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Both Guava and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.11 mg).

Vitamin B12Similar

Guava

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Guava and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Guava

2.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 2.0 mg in Guava (+5.0 mg, +250%).

PotassiumPumpkin Seeds (Pepitas) higher

Guava

417 mg9% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 417 mg in Guava (+392 mg, +94%).

CalciumPumpkin Seeds (Pepitas) higher

Guava

18.0 mg1% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 18.0 mg in Guava (+28.0 mg, +156%).

IronPumpkin Seeds (Pepitas) higher

Guava

0.26 mg1% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.26 mg in Guava (+8.6 mg, +3292%).

MagnesiumPumpkin Seeds (Pepitas) higher

Guava

22.0 mg5% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 22.0 mg in Guava (+570 mg, +2591%).

PhosphorusPumpkin Seeds (Pepitas) higher

Guava

40.0 mg3% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 40.0 mg in Guava (+1,193 mg, +2983%).

ZincPumpkin Seeds (Pepitas) higher

Guava

0.23 mg2% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.23 mg in Guava (+7.6 mg, +3296%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Guava

0.27 g1% DV

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.27 g in Guava (+8.4 g, +3107%).

Nutrient

Guava55 g (1 medium fruit (55 g))

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Guava

37 kcal2% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Pumpkin Seeds (Pepitas) provides 56 kcal vs 37 kcal in Guava (+19 kcal, +49%).

ProteinPumpkin Seeds (Pepitas) higher

Guava

1.4 g3% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 1.4 g in Guava (+1.6 g, +116%).

CarbohydratesGuava higher

Guava

7.9 g3% DV

Pumpkin Seeds (Pepitas)

1.1 g

Guava provides 7.9 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+6.8 g, +635%).

Dietary FiberGuava higher

Guava

3.0 g11% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Guava provides 3.0 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+2.4 g, +395%).

Total FatPumpkin Seeds (Pepitas) higher

Guava

0.52 g1% DV

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.52 g in Guava (+4.4 g, +839%).

Total SugarsGuava higher

Guava

4.9 g10% DV

Pumpkin Seeds (Pepitas)

0.14 g

Guava provides 4.9 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+4.8 g, +3404%).

Vitamins12 nutrients

Vitamin CGuava higher

Guava

126 mg140% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Guava provides 126 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+125 mg, +65987%).

Vitamin A (RAE)Guava higher

Guava

17 µg2% DV

Pumpkin Seeds (Pepitas)

0.1 µg

Guava provides 17 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+17 µg, +16950%).

Vitamin DSimilar

Guava

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Guava and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EGuava higher

Guava

0.40 mg3% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Guava provides 0.40 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+0.18 mg, +84%).

Vitamin KGuava higher

Guava

1.4 µg1% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Guava provides 1.4 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+0.7 µg, +96%).

Folate (DFE)Guava higher

Guava

27 µg7% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Guava provides 27 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+21 µg, +365%).

Thiamin (Vitamin B1)Similar

Guava

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Guava and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Similar

Guava

0.02 mg2% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Both Guava and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Guava higher

Guava

0.60 mg4% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Guava provides 0.60 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+0.10 mg, +20%).

Pantothenic Acid (B5)Guava higher

Guava

0.25 mg5% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Guava provides 0.25 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.17 mg, +231%).

Vitamin B6Similar

Guava

0.06 mg4% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Both Guava and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Guava

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Guava and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumGuava higher

Guava

1.1 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Guava provides 1.1 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+0.40 mg, +57%).

PotassiumGuava higher

Guava

229 mg5% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Guava provides 229 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+148 mg, +183%).

CalciumGuava higher

Guava

9.9 mg1% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Guava provides 9.9 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+5.3 mg, +115%).

IronPumpkin Seeds (Pepitas) higher

Guava

0.14 mg1% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.14 mg in Guava (+0.74 mg, +517%).

MagnesiumPumpkin Seeds (Pepitas) higher

Guava

12.1 mg3% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 12.1 mg in Guava (+47.1 mg, +389%).

PhosphorusPumpkin Seeds (Pepitas) higher

Guava

22.0 mg2% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 22.0 mg in Guava (+101 mg, +460%).

ZincPumpkin Seeds (Pepitas) higher

Guava

0.13 mg1% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.13 mg in Guava (+0.65 mg, +517%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Guava

0.15 g1% DV

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.15 g in Guava (+0.72 g, +483%).

Nutrient

GuavaAmount per 100 kcal (147 g)

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Guava

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Guava and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (100 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Guava

3.7 g7% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 3.7 g in Guava (+1.7 g, +45%).

CarbohydratesGuava higher

Guava

21.1 g8% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Guava provides 21.1 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+19.1 g, +992%).

Dietary FiberGuava higher

Guava

7.9 g28% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Guava provides 7.9 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+6.9 g, +635%).

Total FatPumpkin Seeds (Pepitas) higher

Guava

1.4 g2% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 1.4 g in Guava (+7.4 g, +532%).

Total SugarsGuava higher

Guava

13.1 g26% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Guava provides 13.1 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+12.9 g, +5103%).

Vitamins12 nutrients

Vitamin CGuava higher

Guava

336 mg373% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Guava provides 336 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+335 mg, +98029%).

Vitamin A (RAE)Guava higher

Guava

46 µg5% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Guava provides 46 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+45 µg, +25217%).

Vitamin DSimilar

Guava

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Guava and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EGuava higher

Guava

1.1 mg7% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Guava provides 1.1 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+0.68 mg, +173%).

Vitamin KGuava higher

Guava

3.8 µg3% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Guava provides 3.8 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+2.5 µg, +191%).

Folate (DFE)Guava higher

Guava

72 µg18% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Guava provides 72 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+62 µg, +590%).

Thiamin (Vitamin B1)Similar

Guava

0.10 mg8% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Both Guava and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.10 mg).

Riboflavin (Vitamin B2)Similar

Guava

0.06 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Guava and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Guava higher

Guava

1.6 mg10% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Guava provides 1.6 mg vs 0.90 mg in Pumpkin Seeds (Pepitas) (+0.70 mg, +78%).

Pantothenic Acid (B5)Guava higher

Guava

0.66 mg13% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Guava provides 0.66 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.53 mg, +391%).

Vitamin B6Guava higher

Guava

0.16 mg10% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Guava provides slightly more vitamin b6 (0.16 mg vs 0.03 mg).

Vitamin B12Similar

Guava

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Guava and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumGuava higher

Guava

2.9 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Guava provides 2.9 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+1.7 mg, +133%).

PotassiumGuava higher

Guava

613 mg13% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Guava provides 613 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+467 mg, +321%).

CalciumGuava higher

Guava

26.5 mg2% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Guava provides 26.5 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+18.2 mg, +220%).

IronPumpkin Seeds (Pepitas) higher

Guava

0.38 mg2% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.38 mg in Guava (+1.2 mg, +315%).

MagnesiumPumpkin Seeds (Pepitas) higher

Guava

32.3 mg8% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 32.3 mg in Guava (+74.2 mg, +229%).

PhosphorusPumpkin Seeds (Pepitas) higher

Guava

58.8 mg5% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 58.8 mg in Guava (+163 mg, +277%).

ZincPumpkin Seeds (Pepitas) higher

Guava

0.34 mg3% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.34 mg in Guava (+1.1 mg, +316%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Guava

0.40 g2% DV

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.40 g in Guava (+1.2 g, +293%).

Nutrient

GuavaNormalized to 300 kcal (441 g)

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Guava

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Guava and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (300 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Guava

11.2 g22% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 11.2 g in Guava (+5.1 g, +45%).

CarbohydratesGuava higher

Guava

63.2 g23% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Guava provides 63.2 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+57.4 g, +992%).

Dietary FiberGuava higher

Guava

23.8 g85% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Guava provides 23.8 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+20.6 g, +635%).

Total FatPumpkin Seeds (Pepitas) higher

Guava

4.2 g5% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 4.2 g in Guava (+22.3 g, +532%).

Total SugarsGuava higher

Guava

39.3 g79% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Guava provides 39.3 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+38.6 g, +5103%).

Vitamins12 nutrients

Vitamin CGuava higher

Guava

1,007 mg1119% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Guava provides 1,007 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+1,006 mg, +98029%).

Vitamin A (RAE)Guava higher

Guava

137 µg15% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Guava provides 137 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+136 µg, +25217%).

Vitamin DSimilar

Guava

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Guava and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EGuava higher

Guava

3.2 mg21% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Guava provides 3.2 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+2.0 mg, +173%).

Vitamin KGuava higher

Guava

11 µg10% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Guava provides 11 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+7.5 µg, +191%).

Folate (DFE)Guava higher

Guava

216 µg54% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Guava provides 216 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+185 µg, +590%).

Thiamin (Vitamin B1)Guava higher

Guava

0.30 mg25% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Guava provides 0.30 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.15 mg, +100%).

Riboflavin (Vitamin B2)Guava higher

Guava

0.18 mg14% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Guava provides slightly more riboflavin (vitamin b2) (0.18 mg vs 0.08 mg).

Niacin (Vitamin B3)Guava higher

Guava

4.8 mg30% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Guava provides 4.8 mg vs 2.7 mg in Pumpkin Seeds (Pepitas) (+2.1 mg, +78%).

Pantothenic Acid (B5)Guava higher

Guava

2.0 mg40% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Guava provides 2.0 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+1.6 mg, +391%).

Vitamin B6Guava higher

Guava

0.49 mg29% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Guava provides 0.49 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.41 mg, +528%).

Vitamin B12Similar

Guava

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Guava and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumGuava higher

Guava

8.8 mg

Pumpkin Seeds (Pepitas)

3.8 mg

Guava provides 8.8 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+5.0 mg, +133%).

PotassiumGuava higher

Guava

1,839 mg39% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Guava provides 1,839 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+1,402 mg, +321%).

CalciumGuava higher

Guava

79.4 mg6% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Guava provides 79.4 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+54.5 mg, +220%).

IronPumpkin Seeds (Pepitas) higher

Guava

1.1 mg6% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 1.1 mg in Guava (+3.6 mg, +315%).

MagnesiumPumpkin Seeds (Pepitas) higher

Guava

97.0 mg23% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 97.0 mg in Guava (+223 mg, +229%).

PhosphorusPumpkin Seeds (Pepitas) higher

Guava

176 mg14% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 176 mg in Guava (+489 mg, +277%).

ZincPumpkin Seeds (Pepitas) higher

Guava

1.0 mg9% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 1.0 mg in Guava (+3.2 mg, +316%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Guava

1.2 g6% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 1.2 g in Guava (+3.5 g, +293%).

Guava vs Pumpkin Seeds (Pepitas)

Guava

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary