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  6. Guava vs. Cauliflower

Guava vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between guava and cauliflower

  • Guava is richer in vitamin C, copper, fiber, and vitamin A, yet cauliflower is richer in vitamin K, choline, and vitamin B6.
  • Daily need coverage for vitamin C for guava is 200% higher.

Food types used in this article are Guavas, common, raw and Cauliflower, raw.

Infographic

Guava vs Cauliflower 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.
Guava
Guava
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +46.7%
Contains more PotassiumPotassium +39.5%
Contains more CopperCopper +489.7%
Contains less SodiumSodium -93.3%
Contains more CalciumCalcium +22.2%
Contains more IronIron +61.5%
Contains more ZincZinc +17.4%
~equal in Phosphorus ~44mg
~equal in Manganese ~0.155mg
~equal in Selenium ~0.6µg

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.
Guava
Guava
5
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%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin CVitamin C +373.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +812.5%
Contains more Vitamin B1Vitamin B1 +34%
Contains more Vitamin B3Vitamin B3 +113.8%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +47.9%
Contains more Vitamin B6Vitamin B6 +67.3%
Contains more Vitamin KVitamin K +496.2%
Contains more FolateFolate +16.3%
Contains more CholineCholine +482.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Guava Cauliflower DV% diff.
Vitamin C 228.3mg 48.2mg 200%
Copper 0.23mg 0.039mg 21%
Fiber 5.4g 2g 14%
Vitamin K 2.6µg 15.5µg 11%
Choline 7.6mg 44.3mg 7%
Vitamin B6 0.11mg 0.184mg 6%
Vitamin B5 0.451mg 0.667mg 4%
Vitamin B3 1.084mg 0.507mg 4%
Vitamin E 0.73mg 0.08mg 4%
Vitamin A 31µg 0µg 3%
Carbs 14.32g 4.97g 3%
Potassium 417mg 299mg 3%
Calories 68kcal 25kcal 2%
Polyunsaturated fat 0.401g 0.031g 2%
Folate 49µg 57µg 2%
Vitamin B2 0.04mg 0.06mg 2%
Magnesium 22mg 15mg 2%
Iron 0.26mg 0.42mg 2%
Sodium 2mg 30mg 1%
Fructose 0.97g 1%
Vitamin B1 0.067mg 0.05mg 1%
Protein 2.55g 1.92g 1%
Saturated fat 0.272g 0.13g 1%
Phosphorus 40mg 44mg 1%
Fats 0.95g 0.28g 1%
Net carbs 8.92g 2.97g N/A
Calcium 18mg 22mg 0%
Sugar 8.92g 1.91g N/A
Zinc 0.23mg 0.27mg 0%
Manganese 0.15mg 0.155mg 0%
Selenium 0.6µg 0.6µg 0%
Monounsaturated fat 0.087g 0.034g 0%
Tryptophan 0.022mg 0.02mg 0%
Threonine 0.096mg 0.076mg 0%
Isoleucine 0.093mg 0.071mg 0%
Leucine 0.171mg 0.106mg 0%
Lysine 0.072mg 0.217mg 0%
Methionine 0.016mg 0.02mg 0%
Phenylalanine 0.006mg 0.065mg 0%
Valine 0.087mg 0.125mg 0%
Histidine 0.022mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
Guava
4
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +32.8%
Contains more FatsFats +239.3%
Contains more CarbsCarbs +188.1%
Contains more OtherOther +81.6%
Contains more WaterWater +13.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
Guava
2
36% 11% 53%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.401 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +155.9%
Contains more Poly. FatPolyunsaturated fat +1193.5%
Contains less Sat. FatSaturated fat -52.2%

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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. Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.