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  6. Marrow-stem Kale vs. Guava

Marrow-stem Kale vs. Guava — In-Depth Nutrition Comparison

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Significant differences between marrow-stem Kale and guava

  • Marrow-stem Kale has more vitamin K, vitamin A, manganese, calcium, folate, vitamin E, and vitamin B2; however, guava is richer in vitamin C, copper, and potassium.
  • Marrow-stem Kale covers your daily vitamin K needs 362% more than guava.
  • Guava has 13 times less calcium than marrow-stem Kale. Marrow-stem Kale has 232mg of calcium, while guava has 18mg.

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

Infographic

Marrow-stem Kale vs Guava 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Guava
Guava
4
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%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +1188.9%
Contains more IronIron +80.8%
Contains more ManganeseManganese +338.7%
Contains more SeleniumSelenium +116.7%
Contains more PotassiumPotassium +95.8%
Contains more CopperCopper +400%
Contains more PhosphorusPhosphorus +60%
Contains less SodiumSodium -88.2%
~equal in Zinc ~0.23mg

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.
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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%
Contains more Vitamin AVitamin A +709.7%
Contains more Vitamin EVitamin E +209.6%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +16711.5%
Contains more FolateFolate +163.3%
Contains more CholineCholine +205.3%
Contains more Vitamin CVitamin C +546.7%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin B3Vitamin B3 +46.1%
Contains more Vitamin B5Vitamin B5 +68.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Guava DV% diff.
Vitamin K 437.1µg 2.6µg 362%
Vitamin C 35.3mg 228.3mg 214%
Vitamin A 251µg 31µg 24%
Manganese 0.658mg 0.15mg 22%
Calcium 232mg 18mg 21%
Folate 129µg 49µg 20%
Copper 0.046mg 0.23mg 20%
Vitamin E 2.26mg 0.73mg 10%
Vitamin B2 0.13mg 0.04mg 7%
Potassium 213mg 417mg 6%
Fiber 4g 5.4g 6%
Vitamin B5 0.267mg 0.451mg 4%
Vitamin B6 0.165mg 0.11mg 4%
Carbs 5.42g 14.32g 3%
Choline 23.2mg 7.6mg 3%
Iron 0.47mg 0.26mg 3%
Calories 32kcal 68kcal 2%
Phosphorus 25mg 40mg 2%
Vitamin B3 0.742mg 1.084mg 2%
Saturated fat 0.055g 0.272g 1%
Polyunsaturated fat 0.201g 0.401g 1%
Vitamin B1 0.054mg 0.067mg 1%
Protein 3.02g 2.55g 1%
Selenium 1.3µg 0.6µg 1%
Sodium 17mg 2mg 1%
Magnesium 27mg 22mg 1%
Fats 0.61g 0.95g 1%
Net carbs 1.42g 8.92g N/A
Sugar 0.46g 8.92g N/A
Zinc 0.21mg 0.23mg 0%
Monounsaturated fat 0.03g 0.087g 0%
Tryptophan 0.031mg 0.022mg 0%
Threonine 0.086mg 0.096mg 0%
Isoleucine 0.1mg 0.093mg 0%
Leucine 0.151mg 0.171mg 0%
Lysine 0.117mg 0.072mg 0%
Methionine 0.033mg 0.016mg 0%
Phenylalanine 0.087mg 0.006mg 0%
Valine 0.12mg 0.087mg 0%
Histidine 0.047mg 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
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
Contains more ProteinProtein +18.4%
Contains more FatsFats +55.7%
Contains more CarbsCarbs +164.2%
~equal in Water ~80.8g
~equal in Other ~1.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
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
Contains less Sat. FatSaturated fat -79.8%
Contains more Mono. FatMonounsaturated fat +190%
Contains more Poly. FatPolyunsaturated fat +99.5%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients
  2. Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/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.