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Guava vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between guava and chard raw?

  • Guava is richer in vitamin C, fiber, and folate, while chard raw is higher in vitamin K, vitamin A, iron, magnesium, manganese, and vitamin E.
  • Chard raw's daily need coverage for vitamin K is 690% higher.
  • Chard raw has 8 times less vitamin C than guava. Guava has 228.3mg of vitamin C, while chard raw has 30mg.
  • Guava is lower in sodium.

We used Guavas, common, raw and Chard, swiss, raw types in this comparison.

Infographic

Guava vs Chard raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CopperCopper +28.5%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +268.2%
Contains more CalciumCalcium +183.3%
Contains more IronIron +592.3%
Contains more ZincZinc +56.5%
Contains more PhosphorusPhosphorus +15%
Contains more ManganeseManganese +144%
Contains more SeleniumSelenium +50%
~equal in Potassium ~379mg

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
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin CVitamin C +661%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B3Vitamin B3 +171%
Contains more Vitamin B5Vitamin B5 +162.2%
Contains more FolateFolate +250%
Contains more Vitamin AVitamin A +887.1%
Contains more Vitamin EVitamin E +158.9%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin KVitamin K +31823.1%
Contains more CholineCholine +136.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.099mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
3
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +41.7%
Contains more FatsFats +375%
Contains more CarbsCarbs +282.9%
Contains more WaterWater +14.7%
Contains more OtherOther +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +117.5%
Contains more Poly. FatPolyunsaturated fat +472.9%
Contains less Sat. FatSaturated fat -89%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Guava Chard raw DV% diff.
Vitamin K 2.6µg 830µg 690%
Vitamin C 228.3mg 30mg 220%
Vitamin A 31µg 306µg 31%
Iron 0.26mg 1.8mg 19%
Fiber 5.4g 1.6g 15%
Magnesium 22mg 81mg 14%
Sodium 2mg 213mg 9%
Manganese 0.15mg 0.366mg 9%
Folate 49µg 14µg 9%
Vitamin E 0.73mg 1.89mg 8%
Copper 0.23mg 0.179mg 6%
Vitamin B5 0.451mg 0.172mg 6%
Vitamin B2 0.04mg 0.09mg 4%
Carbs 14.32g 3.74g 4%
Vitamin B3 1.084mg 0.4mg 4%
Calcium 18mg 51mg 3%
Choline 7.6mg 18mg 2%
Polyunsaturated fat 0.401g 0.07g 2%
Calories 68kcal 19kcal 2%
Vitamin B1 0.067mg 0.04mg 2%
Protein 2.55g 1.8g 2%
Potassium 417mg 379mg 1%
Selenium 0.6µg 0.9µg 1%
Saturated fat 0.272g 0.03g 1%
Fats 0.95g 0.2g 1%
Vitamin B6 0.11mg 0.099mg 1%
Zinc 0.23mg 0.36mg 1%
Phosphorus 40mg 46mg 1%
Net carbs 8.92g 2.14g N/A
Sugar 8.92g 1.1g N/A
Monounsaturated fat 0.087g 0.04g 0%
Tryptophan 0.022mg 0.017mg 0%
Threonine 0.096mg 0.083mg 0%
Isoleucine 0.093mg 0.147mg 0%
Leucine 0.171mg 0.13mg 0%
Lysine 0.072mg 0.099mg 0%
Methionine 0.016mg 0.019mg 0%
Phenylalanine 0.006mg 0.11mg 0%
Valine 0.087mg 0.11mg 0%
Histidine 0.022mg 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
72%
Guava
185%
Chard raw
Minerals Daily Need Coverage Score
19%
Guava
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 211mg)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 7.82g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.242g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Chard raw
Chard raw 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. Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.