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  6. Guava vs. Garden cress

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Guava
Guava
2
:
7
Garden cress
Garden cress
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%
Contains more Manganese +268.7%
Contains more Selenium +50%
Equal in Zinc - 0.23
Guava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
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%
Contains more Manganese +268.7%
Contains more Selenium +50%
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.
Guava
Guava
4
:
6
Garden cress
Garden cress
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
Guava
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%
Garden cress
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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
Guava
1
:
2
Garden cress
Garden cress
Contains more Polyunsaturated fat +75.9%
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +174.7%
Guava
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Polyunsaturated fat +75.9%
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +174.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.15mg 0.553mg Garden cress
Selenium 0.6µg 0.9µg Garden cress
Vitamin A 624IU 6917IU Garden cress
Vitamin A RAE 31µg 346µg Garden cress
Vitamin E 0.73mg 0.7mg Guava
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 K 2.6µg 541.9µg 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 0.272g 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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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
80%
Guava
187%
Garden cress
Minerals Daily Need Coverage Score
19%
Guava
33%
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

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. 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.