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  6. Guava vs. Sauerkraut

Guava vs. Sauerkraut — In-Depth Nutrition Comparison

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How are guava and sauerkraut different?

  • Guava has more vitamin C, copper, vitamin A, fiber, potassium, vitamin B5, and folate; however, sauerkraut is richer in iron and vitamin K.
  • Guava covers your daily need for vitamin C, 237% more than sauerkraut.
  • Guava has 35 times more vitamin A than sauerkraut. Guava has 624IU of vitamin A, while sauerkraut has 18IU.
  • Guava contains less sodium.

Guavas, common, raw and Sauerkraut, canned, solids, and liquids types were used in this article.

Infographic

Guava vs Sauerkraut 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
6
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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +69.2%
Contains more PotassiumPotassium +145.3%
Contains more CopperCopper +139.6%
Contains more ZincZinc +21.1%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -99.7%
Contains more CalciumCalcium +66.7%
Contains more IronIron +465.4%
~equal in Manganese ~0.151mg
~equal in Selenium ~0.6µg

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
8
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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin CVitamin C +1453.1%
Contains more Vitamin AVitamin A +3000%
Contains more Vitamin EVitamin E +421.4%
Contains more Vitamin B1Vitamin B1 +219%
Contains more Vitamin B2Vitamin B2 +81.8%
Contains more Vitamin B3Vitamin B3 +658%
Contains more Vitamin B5Vitamin B5 +384.9%
Contains more FolateFolate +104.2%
Contains more Vitamin B6Vitamin B6 +18.2%
Contains more Vitamin KVitamin K +400%
Contains more CholineCholine +36.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Guava Sauerkraut DV% diff.
Vitamin C 228.3mg 14.7mg 237%
Sodium 2mg 661mg 29%
Iron 0.26mg 1.47mg 15%
Copper 0.23mg 0.096mg 15%
Fiber 5.4g 2.9g 10%
Vitamin K 2.6µg 13µg 9%
Vitamin B5 0.451mg 0.093mg 7%
Potassium 417mg 170mg 7%
Folate 49µg 24µg 6%
Vitamin B3 1.084mg 0.143mg 6%
Vitamin B1 0.067mg 0.021mg 4%
Vitamin E 0.73mg 0.14mg 4%
Protein 2.55g 0.91g 3%
Carbs 14.32g 4.28g 3%
Phosphorus 40mg 20mg 3%
Vitamin A 31µg 1µg 3%
Vitamin B6 0.11mg 0.13mg 2%
Polyunsaturated fat 0.401g 0.067g 2%
Calories 68kcal 19kcal 2%
Magnesium 22mg 13mg 2%
Fats 0.95g 0.14g 1%
Vitamin B2 0.04mg 0.022mg 1%
Calcium 18mg 30mg 1%
Choline 7.6mg 10.4mg 1%
Saturated fat 0.272g 0.034g 1%
Net carbs 8.92g 1.38g N/A
Sugar 8.92g 1.78g N/A
Zinc 0.23mg 0.19mg 0%
Manganese 0.15mg 0.151mg 0%
Selenium 0.6µg 0.6µg 0%
Monounsaturated fat 0.087g 0.013g 0%
Tryptophan 0.022mg 0.008mg 0%
Threonine 0.096mg 0.025mg 0%
Isoleucine 0.093mg 0.021mg 0%
Leucine 0.171mg 0.029mg 0%
Lysine 0.072mg 0.031mg 0%
Methionine 0.016mg 0.009mg 0%
Phenylalanine 0.006mg 0.023mg 0%
Valine 0.087mg 0.03mg 0%
Histidine 0.022mg 0.016mg 0%
Fructose 0.04g 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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +180.2%
Contains more FatsFats +578.6%
Contains more CarbsCarbs +234.6%
Contains more WaterWater +14.5%
Contains more OtherOther +55.8%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +569.2%
Contains more Poly. FatPolyunsaturated fat +498.5%
Contains less Sat. FatSaturated fat -87.5%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.