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Guava vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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What are the differences between guava and saltine cracker (includes oyster, soda, soup)?

  • Guava is higher in vitamin C; however, saltine cracker (includes oyster, soda, soup) is richer in iron, vitamin B1, vitamin B2, vitamin B3, manganese, folate, vitamin K, and selenium.
  • Guava's daily need coverage for vitamin C is 254% more.
  • Guava has less sodium.
  • Guava has a lower glycemic index (31) than saltine cracker (includes oyster, soda, soup) (74).

We used Guavas, common, raw and Crackers, saltines (includes oyster, soda, soup) types in this article.

Infographic

Guava vs Saltine cracker (includes oyster, soda, soup) 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
3
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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more PotassiumPotassium +174.3%
Contains more CopperCopper +65.5%
Contains less SodiumSodium -99.8%
Contains more IronIron +2042.3%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +155%
Contains more ManganeseManganese +357.3%
Contains more SeleniumSelenium +1616.7%
~equal in Magnesium ~23mg
~equal in Calcium ~19mg

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
3
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 0% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3000%
Contains more Vitamin B6Vitamin B6 +27.9%
Contains more Vitamin EVitamin E +57.5%
Contains more Vitamin B1Vitamin B1 +947.8%
Contains more Vitamin B2Vitamin B2 +1117.5%
Contains more Vitamin B3Vitamin B3 +494.3%
Contains more Vitamin B5Vitamin B5 +18.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +876.9%
Contains more FolateFolate +173.5%
Contains more CholineCholine +119.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
1
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more WaterWater +1500%
Contains more ProteinProtein +271%
Contains more FatsFats +809.5%
Contains more CarbsCarbs +417.1%
Contains more OtherOther +102.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
1
36% 11% 53%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.401 g
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +2182.8%
Contains more Poly. FatPolyunsaturated fat +1105.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Guava Saltine cracker (includes oyster, soda, soup)
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Guava Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin C 228.3mg 0mg 254%
Iron 0.26mg 5.57mg 66%
Vitamin B1 0.067mg 0.702mg 53%
Sodium 2mg 941mg 41%
Vitamin B2 0.04mg 0.487mg 34%
Vitamin B3 1.084mg 6.442mg 33%
Polyunsaturated fat 0.401g 4.835g 30%
Starch 67.83g 28%
Manganese 0.15mg 0.686mg 23%
Folate 49µg 134µg 21%
Carbs 14.32g 74.05g 20%
Vitamin K 2.6µg 25.4µg 19%
Selenium 0.6µg 10.3µg 18%
Calories 68kcal 418kcal 18%
Protein 2.55g 9.46g 14%
Fats 0.95g 8.64g 12%
Copper 0.23mg 0.139mg 10%
Fiber 5.4g 2.8g 10%
Phosphorus 40mg 102mg 9%
Potassium 417mg 152mg 8%
Saturated fat 0.272g 1.653g 6%
Monounsaturated fat 0.087g 1.986g 5%
Zinc 0.23mg 0.69mg 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin E 0.73mg 1.15mg 3%
Vitamin A 31µg 1µg 3%
Choline 7.6mg 16.7mg 2%
Vitamin B5 0.451mg 0.536mg 2%
Vitamin B6 0.11mg 0.086mg 2%
Net carbs 8.92g 71.25g N/A
Magnesium 22mg 23mg 0%
Calcium 18mg 19mg 0%
Sugar 8.92g 1.29g N/A
Trans fat 0g 0.167g N/A
Tryptophan 0.022mg 0.116mg 0%
Threonine 0.096mg 0.268mg 0%
Isoleucine 0.093mg 0.333mg 0%
Leucine 0.171mg 0.652mg 0%
Lysine 0.072mg 0.172mg 0%
Methionine 0.016mg 0.147mg 0%
Phenylalanine 0.006mg 0.45mg 0%
Valine 0.087mg 0.399mg 0%
Histidine 0.022mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Saltine cracker (includes oyster, soda, soup)
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
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
19%
Guava
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 7.63g)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 939mg)
Which food is lower in Saturated fat?
Guava
Guava is lower in Saturated fat (difference - 1.381g)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 43)
Which food is cheaper?
Guava
Guava is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.