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  6. Guava vs. Marrow-stem Kale

Guava vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Significant differences between guava and marrow-stem Kale

  • Guava has more vitamin C, copper, and potassium; however, marrow-stem Kale is richer in vitamin K, vitamin A, manganese, calcium, folate, vitamin E, and vitamin B2.
  • Marrow-stem Kale covers your daily vitamin K needs 362% more than guava.
  • Marrow-stem Kale has 6 times less vitamin C than guava. Guava has 228.3mg of vitamin C, while marrow-stem Kale has 35.3mg.

Specific food types used in this comparison are Guavas, common, raw and Collards, raw.

Infographic

Guava vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +95.8%
Contains more CopperCopper +400%
Contains more PhosphorusPhosphorus +60%
Contains less SodiumSodium -88.2%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +1188.9%
Contains more IronIron +80.8%
Contains more ManganeseManganese +338.7%
Contains more SeleniumSelenium +116.7%
~equal in Zinc ~0.21mg

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
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin CVitamin C +546.7%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin B3Vitamin B3 +46.1%
Contains more Vitamin B5Vitamin B5 +68.9%
Contains more Vitamin AVitamin A +709.7%
Contains more Vitamin EVitamin E +209.6%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +16711.5%
Contains more FolateFolate +163.3%
Contains more CholineCholine +205.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Guava Marrow-stem Kale DV% diff.
Vitamin K 2.6µg 437.1µg 362%
Vitamin C 228.3mg 35.3mg 214%
Vitamin A 31µg 251µg 24%
Manganese 0.15mg 0.658mg 22%
Calcium 18mg 232mg 21%
Folate 49µg 129µg 20%
Copper 0.23mg 0.046mg 20%
Vitamin E 0.73mg 2.26mg 10%
Vitamin B2 0.04mg 0.13mg 7%
Potassium 417mg 213mg 6%
Fiber 5.4g 4g 6%
Vitamin B5 0.451mg 0.267mg 4%
Vitamin B6 0.11mg 0.165mg 4%
Carbs 14.32g 5.42g 3%
Choline 7.6mg 23.2mg 3%
Iron 0.26mg 0.47mg 3%
Calories 68kcal 32kcal 2%
Phosphorus 40mg 25mg 2%
Vitamin B3 1.084mg 0.742mg 2%
Saturated fat 0.272g 0.055g 1%
Polyunsaturated fat 0.401g 0.201g 1%
Vitamin B1 0.067mg 0.054mg 1%
Protein 2.55g 3.02g 1%
Selenium 0.6µg 1.3µg 1%
Sodium 2mg 17mg 1%
Magnesium 22mg 27mg 1%
Fats 0.95g 0.61g 1%
Net carbs 8.92g 1.42g N/A
Sugar 8.92g 0.46g N/A
Zinc 0.23mg 0.21mg 0%
Monounsaturated fat 0.087g 0.03g 0%
Tryptophan 0.022mg 0.031mg 0%
Threonine 0.096mg 0.086mg 0%
Isoleucine 0.093mg 0.1mg 0%
Leucine 0.171mg 0.151mg 0%
Lysine 0.072mg 0.117mg 0%
Methionine 0.016mg 0.033mg 0%
Phenylalanine 0.006mg 0.087mg 0%
Valine 0.087mg 0.12mg 0%
Histidine 0.022mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more FatsFats +55.7%
Contains more CarbsCarbs +164.2%
Contains more ProteinProtein +18.4%
Contains more WaterWater +10.9%
~equal in Other ~1.33g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +190%
Contains more Poly. FatPolyunsaturated fat +99.5%
Contains less Sat. FatSaturated fat -79.8%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.