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Guava vs Garden cress - In-Depth Nutrition Comparison

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Important differences between Guava and Garden cress

  • Guava has more Vitamin C, Fiber, and Copper, however Garden cress has more Vitamin K, Vitamin A RAE, Manganese, Vitamin B2, Iron, Vitamin B6, and Folate.
  • Garden cress's daily need coverage for Vitamin K is 449% more.
  • Guava has 5 times more Fiber than Garden cress. Guava has 5.4g of Fiber, while Garden cress has 1.1g.

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

Infographic

Guava vs Garden cress 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -85.7%
Contains more Copper +35.3%
Contains more Calcium +350%
Contains more Iron +400%
Contains more Magnesium +72.7%
Contains more Phosphorus +90%
Contains more Potassium +45.3%
Equal in Zinc - 0.23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 16% 18% 37% 1% 7% 77%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Contains less Sodium -85.7%
Contains more Copper +35.3%
Contains more Calcium +350%
Contains more Iron +400%
Contains more Magnesium +72.7%
Contains more Phosphorus +90%
Contains more Potassium +45.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Guava
4
:
Contains more Vitamin C +230.9%
Contains more Vitamin B5 +86.4%
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%
Equal in Vitamin E - 0.7
Equal in Vitamin B3 - 1
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%
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%
Contains more Vitamin C +230.9%
Contains more Vitamin B5 +86.4%
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%
Equal in Vitamin E - 0.7
Equal in Vitamin B3 - 1

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Guava Garden cress
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 Guava Garden cress Opinion
Net carbs 8.92g 4.4g Guava
Protein 2.55g 2.6g Garden cress
Fats 0.95g 0.7g Guava
Carbs 14.32g 5.5g Guava
Calories 68kcal 32kcal Guava
Starch g g
Fructose g g
Sugar 8.92g 4.4g Garden cress
Fiber 5.4g 1.1g Guava
Calcium 18mg 81mg Garden cress
Iron 0.26mg 1.3mg Garden cress
Magnesium 22mg 38mg Garden cress
Phosphorus 40mg 76mg Garden cress
Potassium 417mg 606mg Garden cress
Sodium 2mg 14mg Guava
Zinc 0.23mg 0.23mg
Copper 0.23mg 0.17mg Guava
Vitamin A 624IU 6917IU Garden cress
Vitamin E 0.73mg 0.7mg Guava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 228.3mg 69mg Guava
Vitamin B1 0.067mg 0.08mg Garden cress
Vitamin B2 0.04mg 0.26mg Garden cress
Vitamin B3 1.084mg 1mg Guava
Vitamin B5 0.451mg 0.242mg Guava
Vitamin B6 0.11mg 0.247mg Garden cress
Folate 49µg 80µg Garden cress
Vitamin B12 0µg 0µg
Vitamin K 2.6µg 541.9µg Garden cress
Tryptophan 0.022mg mg Guava
Threonine 0.096mg mg Guava
Isoleucine 0.093mg mg Guava
Leucine 0.171mg mg Guava
Lysine 0.072mg mg Guava
Methionine 0.016mg mg Guava
Phenylalanine 0.006mg mg Guava
Valine 0.087mg mg Guava
Histidine 0.022mg mg Guava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.272g 0.023g Garden cress
Monounsaturated Fat 0.087g 0.239g Garden cress
Polyunsaturated fat 0.401g 0.228g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
80
Guava
187
Garden cress
Mineral Summary Score
21
Guava
31
Garden cress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Guava
16%
Garden cress
Carbohydrates
14%
Guava
6%
Garden cress
Fats
4%
Guava
3%
Garden cress

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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