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  6. Guava vs. Spinach raw

Guava vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between guava and spinach raw?

  • Guava is richer in vitamin C, fiber, and copper, while spinach raw is higher in vitamin K, vitamin A, folate, manganese, iron, magnesium, and vitamin B2.
  • Spinach raw's daily need coverage for vitamin K is 400% higher.
  • Spinach raw has 8 times less vitamin C than guava. Guava has 228.3mg of vitamin C, while spinach raw has 28.1mg.

We used Guavas, common, raw and Spinach, raw types in this comparison.

Infographic

Guava vs Spinach raw 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
2
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +76.9%
Contains less SodiumSodium -97.5%
Contains more MagnesiumMagnesium +259.1%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +33.8%
Contains more IronIron +942.3%
Contains more ZincZinc +130.4%
Contains more PhosphorusPhosphorus +22.5%
Contains more ManganeseManganese +498%
Contains more SeleniumSelenium +66.7%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +712.5%
Contains more Vitamin B3Vitamin B3 +49.7%
Contains more Vitamin B5Vitamin B5 +593.8%
Contains more Vitamin AVitamin A +1412.9%
Contains more Vitamin EVitamin E +178.1%
Contains more Vitamin B1Vitamin B1 +16.4%
Contains more Vitamin B2Vitamin B2 +372.5%
Contains more Vitamin B6Vitamin B6 +77.3%
Contains more Vitamin KVitamin K +18473.1%
Contains more FolateFolate +295.9%
Contains more CholineCholine +153.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Guava Spinach raw DV% diff.
Vitamin K 2.6µg 482.9µg 400%
Vitamin C 228.3mg 28.1mg 222%
Vitamin A 31µg 469µg 49%
Folate 49µg 194µg 36%
Manganese 0.15mg 0.897mg 32%
Iron 0.26mg 2.71mg 31%
Magnesium 22mg 79mg 14%
Fiber 5.4g 2.2g 13%
Vitamin B2 0.04mg 0.189mg 11%
Copper 0.23mg 0.13mg 11%
Vitamin E 0.73mg 2.03mg 9%
Calcium 18mg 99mg 8%
Vitamin B5 0.451mg 0.065mg 8%
Vitamin B6 0.11mg 0.195mg 7%
Potassium 417mg 558mg 4%
Carbs 14.32g 3.63g 4%
Zinc 0.23mg 0.53mg 3%
Sodium 2mg 79mg 3%
Calories 68kcal 23kcal 2%
Choline 7.6mg 19.3mg 2%
Polyunsaturated fat 0.401g 0.165g 2%
Vitamin B3 1.084mg 0.724mg 2%
Saturated fat 0.272g 0.063g 1%
Vitamin B1 0.067mg 0.078mg 1%
Protein 2.55g 2.86g 1%
Selenium 0.6µg 1µg 1%
Phosphorus 40mg 49mg 1%
Fats 0.95g 0.39g 1%
Net carbs 8.92g 1.43g N/A
Sugar 8.92g 0.42g N/A
Monounsaturated fat 0.087g 0.01g 0%
Tryptophan 0.022mg 0.039mg 0%
Threonine 0.096mg 0.122mg 0%
Isoleucine 0.093mg 0.147mg 0%
Leucine 0.171mg 0.223mg 0%
Lysine 0.072mg 0.174mg 0%
Methionine 0.016mg 0.053mg 0%
Phenylalanine 0.006mg 0.129mg 0%
Valine 0.087mg 0.161mg 0%
Histidine 0.022mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
Guava
2
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +143.6%
Contains more CarbsCarbs +294.5%
Contains more ProteinProtein +12.2%
Contains more WaterWater +13.1%
Contains more OtherOther +24.6%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +770%
Contains more Poly. FatPolyunsaturated fat +143%
Contains less Sat. FatSaturated fat -76.8%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.