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Garden cress vs. Guava — In-Depth Nutrition Comparison

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Important differences between Garden cress and Guava

  • Garden cress has more Vitamin K, Vitamin A RAE, Manganese, Vitamin B2, Iron, Vitamin B6, and Folate, however, Guava has more Vitamin C, Fiber, and Copper.
  • Garden cress's daily need coverage for Vitamin K is 449% more.
  • Garden cress has 11 times more Vitamin A RAE than Guava. Garden cress has 346µg of Vitamin A RAE, while Guava has 31µg.

The food varieties used in the comparison are Cress, garden, raw and Guavas, common, raw.

Infographic

Garden cress vs Guava infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +350%
Contains more Iron +400%
Contains more Magnesium +72.7%
Contains more Phosphorus +90%
Contains more Potassium +45.3%
Contains more Manganese +268.7%
Contains more Selenium +50%
Contains less Sodium -85.7%
Contains more Copper +35.3%
Equal in Zinc - 0.23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Contains more Calcium +350%
Contains more Iron +400%
Contains more Magnesium +72.7%
Contains more Phosphorus +90%
Contains more Potassium +45.3%
Contains more Manganese +268.7%
Contains more Selenium +50%
Contains less Sodium -85.7%
Contains more Copper +35.3%
Equal in Zinc - 0.23

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
4
Guava
Contains more Vitamin A +1008.5%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +550%
Contains more Vitamin B6 +124.5%
Contains more Folate +63.3%
Contains more Vitamin K +20742.3%
Contains more Vitamin C +230.9%
Contains more Vitamin B5 +86.4%
Equal in Vitamin E - 0.73
Equal in Vitamin B3 - 1.084
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 15% 0% 761% 17% 10% 21% 28% 26% 37% 0% 7%
Contains more Vitamin A +1008.5%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +550%
Contains more Vitamin B6 +124.5%
Contains more Folate +63.3%
Contains more Vitamin K +20742.3%
Contains more Vitamin C +230.9%
Contains more Vitamin B5 +86.4%
Equal in Vitamin E - 0.73
Equal in Vitamin B3 - 1.084

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +10.6%
Contains more Other +30.4%
Contains more Fats +35.7%
Contains more Carbs +160.4%
Equal in Protein - 2.55
Equal in Water - 80.8
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
Contains more Water +10.6%
Contains more Other +30.4%
Contains more Fats +35.7%
Contains more Carbs +160.4%
Equal in Protein - 2.55
Equal in Water - 80.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +174.7%
Contains more Polyunsaturated fat +75.9%
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +174.7%
Contains more Polyunsaturated fat +75.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden cress Guava
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden cress Guava Opinion
Net carbs 4.4g 8.92g Guava
Protein 2.6g 2.55g Garden cress
Fats 0.7g 0.95g Guava
Carbs 5.5g 14.32g Guava
Calories 32kcal 68kcal Guava
Sugar 4.4g 8.92g Garden cress
Fiber 1.1g 5.4g Guava
Calcium 81mg 18mg Garden cress
Iron 1.3mg 0.26mg Garden cress
Magnesium 38mg 22mg Garden cress
Phosphorus 76mg 40mg Garden cress
Potassium 606mg 417mg Garden cress
Sodium 14mg 2mg Guava
Zinc 0.23mg 0.23mg
Copper 0.17mg 0.23mg Guava
Manganese 0.553mg 0.15mg Garden cress
Selenium 0.9µg 0.6µg Garden cress
Vitamin A 6917IU 624IU Garden cress
Vitamin A RAE 346µg 31µg Garden cress
Vitamin E 0.7mg 0.73mg Guava
Vitamin C 69mg 228.3mg Guava
Vitamin B1 0.08mg 0.067mg Garden cress
Vitamin B2 0.26mg 0.04mg Garden cress
Vitamin B3 1mg 1.084mg Guava
Vitamin B5 0.242mg 0.451mg Guava
Vitamin B6 0.247mg 0.11mg Garden cress
Folate 80µg 49µg Garden cress
Vitamin K 541.9µg 2.6µg Garden cress
Tryptophan 0.022mg Guava
Threonine 0.096mg Guava
Isoleucine 0.093mg Guava
Leucine 0.171mg Guava
Lysine 0.072mg Guava
Methionine 0.016mg Guava
Phenylalanine 0.006mg Guava
Valine 0.087mg Guava
Histidine 0.022mg Guava
Saturated Fat 0.023g 0.272g Garden cress
Monounsaturated Fat 0.239g 0.087g Garden cress
Polyunsaturated fat 0.228g 0.401g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Guava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
187%
Garden cress
80%
Guava
Minerals Daily Need Coverage Score
33%
Garden cress
19%
Guava

Comparison summary

Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 12mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 4.52g)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.249g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 31)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.5)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.