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  6. Guava vs. Flax seeds

Guava vs. Flax seeds — In-Depth Nutrition Comparison

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How are guava and flax seeds different?

  • Guava is higher in vitamin C; however, flax seeds are richer in vitamin B1, copper, manganese, magnesium, fiber, phosphorus, iron, selenium, and zinc.
  • Daily need coverage for vitamin C for guava is 253% higher.

Guavas, common, raw and Seeds, flaxseed are the varieties used in this article.

Infographic

Guava vs Flax seeds 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
1
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +1681.8%
Contains more CalciumCalcium +1316.7%
Contains more PotassiumPotassium +95%
Contains more IronIron +2103.8%
Contains more CopperCopper +430.4%
Contains more ZincZinc +1787%
Contains more PhosphorusPhosphorus +1505%
Contains more ManganeseManganese +1554.7%
Contains more SeleniumSelenium +4133.3%

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
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +37950%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +135.5%
Contains more Vitamin B1Vitamin B1 +2353.7%
Contains more Vitamin B2Vitamin B2 +302.5%
Contains more Vitamin B3Vitamin B3 +184.1%
Contains more Vitamin B5Vitamin B5 +118.4%
Contains more Vitamin B6Vitamin B6 +330%
Contains more Vitamin KVitamin K +65.4%
Contains more FolateFolate +77.6%
Contains more CholineCholine +935.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Guava Flax seeds DV% diff.
Vitamin C 228.3mg 0.6mg 253%
Polyunsaturated fat 0.401g 28.73g 189%
Vitamin B1 0.067mg 1.644mg 131%
Copper 0.23mg 1.22mg 110%
Manganese 0.15mg 2.482mg 101%
Magnesium 22mg 392mg 88%
Fiber 5.4g 27.3g 88%
Phosphorus 40mg 642mg 86%
Iron 0.26mg 5.73mg 68%
Fats 0.95g 42.16g 63%
Selenium 0.6µg 25.4µg 45%
Zinc 0.23mg 4.34mg 37%
Protein 2.55g 18.29g 31%
Vitamin B6 0.11mg 0.473mg 28%
Calcium 18mg 255mg 24%
Calories 68kcal 534kcal 23%
Monounsaturated fat 0.087g 7.527g 19%
Saturated fat 0.272g 3.663g 15%
Choline 7.6mg 78.7mg 13%
Potassium 417mg 813mg 12%
Vitamin B3 1.084mg 3.08mg 12%
Vitamin B5 0.451mg 0.985mg 11%
Folate 49µg 87µg 10%
Vitamin B2 0.04mg 0.161mg 9%
Carbs 14.32g 28.88g 5%
Vitamin E 0.73mg 0.31mg 3%
Vitamin A 31µg 0µg 3%
Vitamin K 2.6µg 4.3µg 1%
Sodium 2mg 30mg 1%
Net carbs 8.92g 1.58g N/A
Sugar 8.92g 1.55g N/A
Tryptophan 0.022mg 0.297mg 0%
Threonine 0.096mg 0.766mg 0%
Isoleucine 0.093mg 0.896mg 0%
Leucine 0.171mg 1.235mg 0%
Lysine 0.072mg 0.862mg 0%
Methionine 0.016mg 0.37mg 0%
Phenylalanine 0.006mg 0.957mg 0%
Valine 0.087mg 1.072mg 0%
Histidine 0.022mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1060.9%
Contains more ProteinProtein +617.3%
Contains more FatsFats +4337.9%
Contains more CarbsCarbs +101.7%
Contains more OtherOther +168.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +8551.7%
Contains more Poly. FatPolyunsaturated fat +7064.6%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.