Apple Vs. Guava: Which Fruit Is Healthier And Why?

"An apple a day keeps the doctor away" is perhaps the most famous health saying in the world. Apples are a common fruit that are seen on the dinner table and a symbol of wellness. But walk into any local Indian mandi during the winter, and you'll find the fragrant amrud, or guava, stacked in mountains. It's affordable, locally grown, and often seasoned with a pinch of chaat masala on street corners. This brings us to a crucial question for every health-conscious Indian: apple or guava, which one actually wins the nutritional crown? While apples carry a certain premium status, the local guava might just be the unsung superfood your diet has been missing. Let's dive deep into the Indian diet fruit comparison to see which one deserves a permanent spot in your fruit basket.

Apple vs. Guava: Which Fruit Is Healthier, and Why?

When comparing guava nutrition in India to the imported or Himalayan apple, the results are quite startling. Most people assume that because apples are more expensive, they must be healthier. However, the data tells a different story, as according to the Indian Food Composition Tables by the National Institute of Nutrition, the nutritional value of these fruits is:

Nutrient (per 100g) profiles of Apple and Guava is as follows:

• Calories: 52 kcal and 68 kcal
• Protein: 0.3 g and 2.6 g
• Fibre: 2.4 g and 5.4 g
• Vitamin C: 4.6 mg and 228 mg
• Potassium: 107 mg and 417 mg
• Vitamin A: 54 IU and 624 IU ( International Unit)

The Vitamin C Comparison

The most staggering difference is the vitamin C in guava and apple, as per the National Institute of Nutrition and the Indian Council of Medical Research. Guava contains nearly 250% more vitamin C than what you'd find in an orange and almost 50 times more than an apple. While an apple provides a modest 8 to 10% of your daily requirement, a single guava can provide over 200% of your daily value. This makes guava one of the best fruits for immunity available in the Indian subcontinent.

Protein And Fibre

Surprisingly, guava is also higher in protein and nearly double the fibre. The fibre content in apples is famous for heart health, but guava's seeds and skin provide a massive dose of insoluble fibre that makes it sought-after for digestion. This has been mentioned in the Journal of Food Science and Technology, which points to the protein and fibre that apples and guava provide.

Read More: Can Consuming Cinnamon Water On An Empty Stomach Help In Managing Heart Disease?

3 Health Benefits Of Guava

1. A Powerhouse For Immunity

With its high concentration of vitamin C and lycopene, guava acts as a shield against seasonal infections. According to the Journal of Food Composition and Analysis, the antioxidant profile of guava helps Indian metro cities, where pollution and seasonal flu are rampant, in neutralising free radicals and boosting the body's natural defence system.

2. Management Of Chronic Conditions

When guava and apple are compared for diabetes management, guava has a distinct advantage. It has a low Glycaemic Index, but more importantly, Indian studies have suggested that guava leaf extracts and the fruit (without the skin for some) can significantly improve insulin sensitivity. According to the Journal of Clinical and Diagnostic Research, the high fibre content prevents sudden sugar spikes, making it an ideal choice for the millions of Indians managing type 2 diabetes.

3. Hypertension And Heart Health

Guava is rich in potassium and soluble fibre, and it also helps regulate blood pressure, as per the Journal of Human Hypertension. In a country where hypertension is a leading health concern, the potassium in guava helps balance the negative effects of salt (sodium) in spice-heavy diets.

2 Health Benefits Of Apples

1. Rich In Flavonoids And Pectin

Apples are loaded with quercetin and catechin, which are both antioxidants in fruits that are specifically linked to reduced risks of asthma and certain cancers. This has been mentioned in the American Journal of Clinical Nutrition, and the skin of the apple contains pectin, a soluble fibre that acts as a prebiotic. This nourishes the good bacteria in your gut, improving your overall microbiome.

2. Heart Health And Cholesterol

Apples work wonders at regulating cholesterol, as their high soluble fibre binds with fats in the digestive tract and carries them out of the body, preventing the absorption of ‘bad' LDL cholesterol. According to the European Journal of Nutrition, for those focusing on long-term heart maintenance, the apple remains a gold standard.

Read More: 7 Yoga Poses To Strengthen Your Heart, Reduce Cardiovascular Risk

Which Fruit Is Healthier?

If we are talking about pure nutrient density, guava wins. It offers more protein, more fibre, more vitamin A, and an astronomical amount of vitamin C compared to the apple.

However, the healthier choice often depends on your specific health goals:

• For Immunity: Guava is the undisputed champion.
• For Digestion: Both are great, but guava's high fibre is more effective for constipation.
• For Heart Health and Longevity,:apples, with their unique flavonoids, are slightly more specialised for vascular health.

Is guava healthier than an apple for weight loss? Yes. Because guava has more fibre and protein, it keeps you satiated for much longer, preventing the midday binge on fried snacks like pakoras or samosas.

Practical Tips To Get The Most Nutrients

To get the best of both worlds, here is how you should navigate the Indian diet fruit comparison:

• Go Seasonal: In India, apples are best from August to November (harvested in Kashmir and Himachal). Guavas are peak-season stars in winter (November to February). Eat what is local and in season to ensure you get the highest nutrient density.
• Variety Matters: Look for the Allahabad Safeda or Lucknow-49 (Sardar) guavas. If you find the pink-fleshed variety, grab it, as it contains even more lycopene than the white ones.
• Don't Peel: Both fruits carry a large portion of their nutrients in the skin. Wash them thoroughly with vinegar or a fruit wash to remove wax or pesticides, but keep the peel on!
• The Chaat Trap: While people love eating fruit chaat, avoid adding too much salt or sugar. A dash of black pepper and lemon juice is enough to enhance guava's nutrients without spiking your blood pressure.

Portion Guidance

• For Weight Loss: One medium guava (approx. 100-150 g) is a perfect mid-morning snack.
• For Diabetes: Stick to one apple or guava per day, ideally before a meal, to utilise the fibre for glucose regulation.

In the battle of Apple and Guava, the humble guava emerges as a nutritional powerhouse that often outperforms the apple in almost every category. While the apple remains a vital, heart-healthy fruit, the guava offers a superior bang for your buck by providing essential immunity and digestive benefits at a fraction of the price.

The best approach? Don't choose. Use the apple and guava nutrition chart for India as a guide to rotate these fruits seasonally. Keep the doctor away with an apple in the autumn, and boost your shield with a guava in the winter.

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.