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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, Fiber, Potassium, Vitamin B5, Folate, and Vitamin B3, however, Sauerkraut is richer in Iron, and Vitamin K.
  • Guava covers your daily need of Vitamin C 237% more than Sauerkraut.
  • Guava has 8 times more Vitamin B3 than Sauerkraut. Guava has 1.084mg of Vitamin B3, while Sauerkraut has 0.143mg.
  • 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
:
3
Sauerkraut
Sauerkraut
Contains more Magnesium +69.2%
Contains more Phosphorus +100%
Contains more Potassium +145.3%
Contains less Sodium -99.7%
Contains more Zinc +21.1%
Contains more Copper +139.6%
Contains more Calcium +66.7%
Contains more Iron +465.4%
Equal in Manganese - 0.151
Equal in Selenium - 0.6
Guava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Magnesium +69.2%
Contains more Phosphorus +100%
Contains more Potassium +145.3%
Contains less Sodium -99.7%
Contains more Zinc +21.1%
Contains more Copper +139.6%
Contains more Calcium +66.7%
Contains more Iron +465.4%
Equal in Manganese - 0.151
Equal in Selenium - 0.6

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
:
2
Sauerkraut
Sauerkraut
Contains more Vitamin A +3366.7%
Contains more Vitamin E +421.4%
Contains more Vitamin C +1453.1%
Contains more Vitamin B1 +219%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +658%
Contains more Vitamin B5 +384.9%
Contains more Folate +104.2%
Contains more Vitamin B6 +18.2%
Contains more Vitamin K +400%
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%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +3366.7%
Contains more Vitamin E +421.4%
Contains more Vitamin C +1453.1%
Contains more Vitamin B1 +219%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +658%
Contains more Vitamin B5 +384.9%
Contains more Folate +104.2%
Contains more Vitamin B6 +18.2%
Contains more Vitamin K +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
Guava
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +180.2%
Contains more Fats +578.6%
Contains more Carbs +234.6%
Contains more Water +14.5%
Contains more Other +55.8%
Guava
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
Sauerkraut
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 Protein +180.2%
Contains more Fats +578.6%
Contains more Carbs +234.6%
Contains more Water +14.5%
Contains more Other +55.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
Guava
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +569.2%
Contains more Polyunsaturated fat +498.5%
Contains less Saturated Fat -87.5%
Guava
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +569.2%
Contains more Polyunsaturated fat +498.5%
Contains less Saturated Fat -87.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Guava Sauerkraut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Guava Sauerkraut Opinion
Net carbs 8.92g 1.38g Guava
Protein 2.55g 0.91g Guava
Fats 0.95g 0.14g Guava
Carbs 14.32g 4.28g Guava
Calories 68kcal 19kcal Guava
Fructose 0.04g Sauerkraut
Sugar 8.92g 1.78g Sauerkraut
Fiber 5.4g 2.9g Guava
Calcium 18mg 30mg Sauerkraut
Iron 0.26mg 1.47mg Sauerkraut
Magnesium 22mg 13mg Guava
Phosphorus 40mg 20mg Guava
Potassium 417mg 170mg Guava
Sodium 2mg 661mg Guava
Zinc 0.23mg 0.19mg Guava
Copper 0.23mg 0.096mg Guava
Manganese 0.15mg 0.151mg Sauerkraut
Selenium 0.6µg 0.6µg
Vitamin A 624IU 18IU Guava
Vitamin A RAE 31µg 1µg Guava
Vitamin E 0.73mg 0.14mg Guava
Vitamin C 228.3mg 14.7mg Guava
Vitamin B1 0.067mg 0.021mg Guava
Vitamin B2 0.04mg 0.022mg Guava
Vitamin B3 1.084mg 0.143mg Guava
Vitamin B5 0.451mg 0.093mg Guava
Vitamin B6 0.11mg 0.13mg Sauerkraut
Folate 49µg 24µg Guava
Vitamin K 2.6µg 13µg Sauerkraut
Tryptophan 0.022mg 0.008mg Guava
Threonine 0.096mg 0.025mg Guava
Isoleucine 0.093mg 0.021mg Guava
Leucine 0.171mg 0.029mg Guava
Lysine 0.072mg 0.031mg Guava
Methionine 0.016mg 0.009mg Guava
Phenylalanine 0.006mg 0.023mg Sauerkraut
Valine 0.087mg 0.03mg Guava
Histidine 0.022mg 0.016mg Guava
Saturated Fat 0.272g 0.034g Sauerkraut
Monounsaturated Fat 0.087g 0.013g Guava
Polyunsaturated fat 0.401g 0.067g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Sauerkraut
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
13%
Sauerkraut
Minerals Daily Need Coverage Score
19%
Guava
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 7.14g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.238g)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 659mg)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 1)
Which food is cheaper?
Guava
Guava is cheaper (difference - $0.5)
Which food is richer in vitamins?
Guava
Guava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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.