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  6. Garden cress vs. Guava

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, 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 than guava. Garden cress has 6917IU of vitamin A, while guava has 624IU.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Guava
Guava
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 37% 9.8% 77% 6.3% 17% 0.26% 20% 3.3%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +45.3%
Contains more IronIron +400%
Contains more PhosphorusPhosphorus +90%
Contains more ManganeseManganese +268.7%
Contains more SeleniumSelenium +50%
Contains more CopperCopper +35.3%
Contains less SodiumSodium -85.7%
~equal in Zinc ~0.23mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Guava
Guava
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 761% 10% 15% 0% 17% 9.2% 20% 27% 25% 0% 6.5% 37% 4.1%
Contains more Vitamin AVitamin A +1016.1%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B6Vitamin B6 +124.5%
Contains more Vitamin KVitamin K +20742.3%
Contains more FolateFolate +63.3%
Contains more CholineCholine +156.6%
Contains more Vitamin CVitamin C +230.9%
Contains more Vitamin B5Vitamin B5 +86.4%
~equal in Vitamin E ~0.73mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.084mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Guava DV% diff.
Vitamin K 541.9µg 2.6µg 449%
Vitamin C 69mg 228.3mg 177%
Vitamin A 346µg 31µg 35%
Manganese 0.553mg 0.15mg 18%
Vitamin B2 0.26mg 0.04mg 17%
Fiber 1.1g 5.4g 17%
Iron 1.3mg 0.26mg 13%
Vitamin B6 0.247mg 0.11mg 11%
Folate 80µg 49µg 8%
Copper 0.17mg 0.23mg 7%
Potassium 606mg 417mg 6%
Calcium 81mg 18mg 6%
Phosphorus 76mg 40mg 5%
Magnesium 38mg 22mg 4%
Vitamin B5 0.242mg 0.451mg 4%
Carbs 5.5g 14.32g 3%
Calories 32kcal 68kcal 2%
Choline 19.5mg 7.6mg 2%
Saturated fat 0.023g 0.272g 1%
Polyunsaturated fat 0.228g 0.401g 1%
Vitamin B3 1mg 1.084mg 1%
Vitamin B1 0.08mg 0.067mg 1%
Selenium 0.9µg 0.6µg 1%
Sodium 14mg 2mg 1%
Protein 2.6g 2.55g 0%
Fats 0.7g 0.95g 0%
Net carbs 4.4g 8.92g N/A
Sugar 4.4g 8.92g N/A
Zinc 0.23mg 0.23mg 0%
Vitamin E 0.7mg 0.73mg 0%
Monounsaturated fat 0.239g 0.087g 0%
Tryptophan 0.022mg 0%
Threonine 0.096mg 0%
Isoleucine 0.093mg 0%
Leucine 0.171mg 0%
Lysine 0.072mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.006mg 0%
Valine 0.087mg 0%
Histidine 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Guava
Guava
2
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 OtherOther +30.4%
Contains more FatsFats +35.7%
Contains more CarbsCarbs +160.4%
~equal in Protein ~2.55g
~equal in Water ~80.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Guava
Guava
1
36% 11% 53%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.401 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +174.7%
Contains more Poly. FatPolyunsaturated fat +75.9%

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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.