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  6. Guava vs. Watercress

Guava vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between guava and watercress

  • Guava has more vitamin C, fiber, copper, folate, and vitamin B3; however, watercress is richer in vitamin K, vitamin A, calcium, and vitamin B2.
  • Watercress covers your daily vitamin K needs 206% more than guava.
  • Watercress has 11 times less fiber than guava. Guava has 5.4g of fiber, while watercress has 0.5g.

Specific food types used in this comparison are Guavas, common, raw and Watercress, raw.

Infographic

Guava vs Watercress 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
5
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more PotassiumPotassium +26.4%
Contains more IronIron +30%
Contains more CopperCopper +198.7%
Contains more ZincZinc +109.1%
Contains less SodiumSodium -95.1%
Contains more CalciumCalcium +566.7%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +62.7%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~21mg

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
4
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin CVitamin C +430.9%
Contains more Vitamin B3Vitamin B3 +442%
Contains more Vitamin B5Vitamin B5 +45.5%
Contains more FolateFolate +444.4%
Contains more Vitamin AVitamin A +416.1%
Contains more Vitamin EVitamin E +37%
Contains more Vitamin B1Vitamin B1 +34.3%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B6Vitamin B6 +17.3%
Contains more Vitamin KVitamin K +9515.4%
Contains more CholineCholine +18.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Guava Watercress DV% diff.
Vitamin K 2.6µg 250µg 206%
Vitamin C 228.3mg 43mg 206%
Fiber 5.4g 0.5g 20%
Copper 0.23mg 0.077mg 17%
Vitamin A 31µg 160µg 14%
Folate 49µg 9µg 10%
Calcium 18mg 120mg 10%
Vitamin B3 1.084mg 0.2mg 6%
Vitamin B2 0.04mg 0.12mg 6%
Carbs 14.32g 1.29g 4%
Manganese 0.15mg 0.244mg 4%
Calories 68kcal 11kcal 3%
Potassium 417mg 330mg 3%
Vitamin B5 0.451mg 0.31mg 3%
Phosphorus 40mg 60mg 3%
Polyunsaturated fat 0.401g 0.035g 2%
Vitamin B1 0.067mg 0.09mg 2%
Vitamin E 0.73mg 1mg 2%
Sodium 2mg 41mg 2%
Iron 0.26mg 0.2mg 1%
Fats 0.95g 0.1g 1%
Vitamin B6 0.11mg 0.129mg 1%
Saturated fat 0.272g 0.027g 1%
Zinc 0.23mg 0.11mg 1%
Protein 2.55g 2.3g 1%
Selenium 0.6µg 0.9µg 1%
Net carbs 8.92g 0.79g N/A
Magnesium 22mg 21mg 0%
Sugar 8.92g 0.2g N/A
Choline 7.6mg 9mg 0%
Monounsaturated fat 0.087g 0.008g 0%
Tryptophan 0.022mg 0.03mg 0%
Threonine 0.096mg 0.133mg 0%
Isoleucine 0.093mg 0.093mg 0%
Leucine 0.171mg 0.166mg 0%
Lysine 0.072mg 0.134mg 0%
Methionine 0.016mg 0.02mg 0%
Phenylalanine 0.006mg 0.114mg 0%
Valine 0.087mg 0.137mg 0%
Histidine 0.022mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
Guava
4
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +850%
Contains more CarbsCarbs +1010.1%
Contains more OtherOther +15%
Contains more WaterWater +17.7%
~equal in Protein ~2.3g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +987.5%
Contains more Poly. FatPolyunsaturated fat +1045.7%
Contains less Sat. FatSaturated fat -90.1%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.