Which Has More Iron, Guava or Pomegranate? A Complete Nutritional Breakdown

November 23, 2025 •

4 min read

According to nutritional data, a 100-gram serving of pomegranate contains approximately 0.3 mg of iron, making it the fruit with more iron when compared to guava, which typically has around 0.26 mg per 100 grams. However, the story of which fruit is better for iron intake is more complex than just the raw numbers.

Quick Summary

Pomegranate has a slightly higher iron content per 100g serving than guava. However, guava's significantly higher vitamin C content greatly enhances the body's ability to absorb non-heme iron, an important factor for overall iron intake. Both fruits offer unique health benefits beyond their iron levels.

Key Points

Pomegranate vs. Guava Iron Content: Pomegranate has slightly more iron per 100 grams (~0.3 mg) compared to guava (~0.26 mg), but this is not the only factor for absorption.
Guava's Vitamin C Advantage: Guava contains exceptionally high levels of Vitamin C, which is a powerful enhancer of non-heme iron absorption in the body.
Iron Absorption is Key: Since iron in fruits (non-heme iron) is less bioavailable, combining it with Vitamin C is crucial for maximizing its benefits.
Beyond Iron: Both fruits offer significant health benefits, including high antioxidant content in pomegranate and excellent fiber in guava.
Maximizing Intake: The best strategy involves consuming a balanced diet with a variety of nutrient-rich foods, using Vitamin C-rich fruits like guava to enhance iron uptake from plant-based meals.
Anemia Support: For those with iron deficiency, both fruits can play a role, but consulting a doctor is recommended before making major dietary changes.

The Iron Winner: Pomegranate Edges Guava

At first glance, a direct comparison of raw nutritional data reveals that pomegranate contains slightly more iron per 100 grams than guava. This minor difference might lead one to conclude that pomegranate is the superior choice for boosting iron intake. But for a complete picture, it's essential to understand that not all dietary iron is absorbed equally by the body. The form of iron found in plants, known as non-heme iron, is less bioavailable than the heme iron found in animal products. This is where the story shifts and a deeper analysis becomes necessary.

The Critical Role of Vitamin C in Iron Absorption

One of the most significant factors influencing non-heme iron absorption is the presence of Vitamin C (ascorbic acid). A remarkable finding from a study cited by the National Institutes of Health showed that including vitamin C-rich guava in a meal could significantly enhance non-heme iron bioavailability. This is a crucial point, as guava is an exceptionally rich source of Vitamin C, containing over 200 mg per 100 grams—far exceeding the amount found in pomegranate. This high Vitamin C content in guava can effectively 'unlock' the iron from a plant-based meal, making it more accessible to the body, potentially offsetting pomegranate's marginal lead in raw iron content.

Nutritional Showdown: Beyond Just Iron

When evaluating the overall health benefits, both fruits offer an impressive nutritional profile that extends well beyond their iron levels. Let's break down what each brings to the table.

Pomegranate: A Nutrient Powerhouse

High in Antioxidants: Pomegranate is packed with potent antioxidants, particularly punicalagins, which give it powerful anti-inflammatory properties.
Rich in Folate: A good source of folate, which is essential for cell growth and the formation of red blood cells.
Cardiovascular Health: Research suggests that compounds in pomegranate can support heart health and help manage blood pressure.
Fiber for Digestion: Provides a decent amount of dietary fiber, which aids in digestive health.

Guava: The Vitamin C Champion

Extremely High in Vitamin C: As mentioned, guava is one of the richest fruit sources of Vitamin C, a powerful antioxidant that supports immune function and enhances iron absorption.
Good Source of Fiber: Guava is loaded with dietary fiber, which is excellent for promoting healthy digestion and preventing constipation.
Rich in Potassium: Contains more potassium than a banana, a key mineral for maintaining heart health and regulating blood pressure.
Vitamin A Content: Contains Vitamin A, important for healthy vision.

Guava vs. Pomegranate: A Nutritional Comparison Table


Nutrient (per 100g)	Guava	Pomegranate	Key Insight
Iron	~0.26 mg	~0.3 mg	Pomegranate has a slight edge in raw iron content.
Vitamin C	~228 mg	~10.2-14 mg	Guava's extremely high Vitamin C enhances iron absorption dramatically.
Fiber	~5.4 g	~4.0 g	Guava offers more dietary fiber per serving.
Potassium	~417 mg	~236 mg	Guava is a significantly better source of potassium.
Folate	~49 µg	~38 µg	Guava contains slightly more folate.

The Final Verdict: Choosing the Right Fruit for Your Needs

Ultimately, the 'better' fruit for iron intake depends on a person's individual nutritional needs and overall diet. If you are consuming a predominantly plant-based diet, combining iron-rich foods with a source of high vitamin C is critical for optimal absorption. In this scenario, guava's high vitamin C content makes it an excellent choice for pairing with other iron-rich foods like legumes or leafy greens. The vitamin C in guava can unlock the iron from your entire meal, making it more effective than simply consuming pomegranate alone.

Pomegranate, with its slightly higher raw iron and impressive antioxidant profile, is still a fantastic addition to any diet. Its nutrients support blood health and overall wellness, but its effectiveness for boosting iron specifically might be enhanced when consumed with another source of Vitamin C. For instance, pairing pomegranate seeds with strawberries or a squeeze of lemon juice could maximize iron absorption.

Conclusion

While pomegranate technically has more iron per 100g, the superior Vitamin C content of guava is a game-changer for non-heme iron absorption. The best choice is not about one fruit being definitively better than the other, but rather understanding how to leverage the nutritional properties of both. For those seeking to maximize plant-based iron absorption, guava's vitamin C makes it an invaluable dietary asset. For a powerful antioxidant boost, pomegranate is a clear winner. By incorporating both of these nutrient-dense fruits into your diet, you can benefit from their individual strengths and contribute to your overall health and wellness. For more on dietary iron and its importance, consult reputable health resources such as the Office of Dietary Supplements at the National Institutes of Health.

Frequently Asked Questions

Yes, pomegranate is often recommended for anemia because it is a good source of iron, and its vitamin C content helps improve the body's absorption of iron.

Yes, guava is a powerhouse for boosting iron absorption due to its extremely high vitamin C content. Studies show it can significantly enhance non-heme iron bioavailability when consumed with iron-rich foods.

Both fruits are extremely healthy, offering different strengths. Guava is the winner for Vitamin C and fiber, while pomegranate is prized for its high antioxidant and folate content. The 'better' choice depends on your specific nutritional goals.

To maximize iron absorption, pair iron-rich foods with a source of Vitamin C. For example, eat pomegranate or iron-rich lentils alongside guava or other citrus fruits.

Extracted juice will reflect the raw fruit's mineral content. Therefore, pomegranate juice would likely have a slightly higher iron content than guava juice, though factors like processing can affect final nutrient levels.

As plant-based foods, both guava and pomegranate contain non-heme iron. This form of iron is less readily absorbed by the body compared to heme iron found in meat and seafood.

Excessive consumption of pomegranate can cause some digestive issues in sensitive individuals. As with any food, moderation is key.