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Mashed potato vs. Guava — In-Depth Nutrition Comparison

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How are mashed potato and guava different?

  • Mashed potato has more polyunsaturated fat; however, guava is richer in vitamin C, copper, fiber, folate, and vitamin A.
  • Guava covers your daily need for vitamin C, 254% more than mashed potato.
  • Mashed potato has 153 times more sodium than guava. Mashed potato has 306mg of sodium, while guava has 2mg.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of guava is 31.

Fast foods, potato, mashed and Guavas, common, raw types were used in this article.

Infographic

Mashed potato vs Guava infographic
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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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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%
Contains more IronIron +19.2%
Contains more PhosphorusPhosphorus +47.5%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +46.7%
Contains more PotassiumPotassium +45.8%
Contains more CopperCopper +557.1%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +53.1%
~equal in Calcium ~18mg
~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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Guava
6
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 +38.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +126.9%
Contains more CholineCholine +76.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +73.8%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more FolateFolate +444.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.084mg
~equal in Vitamin B6 ~0.11mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
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 FatsFats +196.8%
Contains more ProteinProtein +54.5%
~equal in Carbs ~14.32g
~equal in Water ~80.8g
~equal in Other ~1.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
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
Contains more Mono. FatMonounsaturated fat +727.6%
Contains more Poly. FatPolyunsaturated fat +234.7%
Contains less Sat. FatSaturated fat -52.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mashed potato Guava DV% diff.
Vitamin C 0mg 228.3mg 254%
Copper 0.035mg 0.23mg 22%
Fiber 1.3g 5.4g 16%
Sodium 306mg 2mg 13%
Folate 9µg 49µg 10%
Vitamin B5 0.451mg 9%
Polyunsaturated fat 1.342g 0.401g 6%
Starch 12.1g 5%
Potassium 286mg 417mg 4%
Vitamin B1 0.015mg 0.067mg 4%
Fats 2.82g 0.95g 3%
Vitamin K 5.9µg 2.6µg 3%
Vitamin B12 0.07µg 0µg 3%
Phosphorus 59mg 40mg 3%
Manganese 0.098mg 0.15mg 2%
Vitamin E 0.42mg 0.73mg 2%
Magnesium 15mg 22mg 2%
Protein 1.65g 2.55g 2%
Monounsaturated fat 0.72g 0.087g 2%
Vitamin B2 0.015mg 0.04mg 2%
Saturated fat 0.577g 0.272g 1%
Vitamin B6 0.12mg 0.11mg 1%
Choline 13.4mg 7.6mg 1%
Calories 89kcal 68kcal 1%
Iron 0.31mg 0.26mg 1%
Vitamin A 43µg 31µg 1%
Carbs 14.65g 14.32g 0%
Net carbs 13.35g 8.92g N/A
Calcium 18mg 18mg 0%
Sugar 0.5g 8.92g N/A
Zinc 0.22mg 0.23mg 0%
Selenium 0.8µg 0.6µg 0%
Vitamin B3 1.08mg 1.084mg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.022mg 0%
Threonine 0.096mg 0%
Isoleucine 0.093mg 0%
Leucine 0.171mg 0%
Lysine 0.072mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.006mg 0%
Valine 0.087mg 0%
Histidine 0.022mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Guava
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Mashed potato
72%
Guava
Minerals Daily Need Coverage Score
15%
Mashed potato
19%
Guava

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 8.42g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.5)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 304mg)
Which food is lower in Saturated fat?
Guava
Guava is lower in Saturated fat (difference - 0.305g)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 56)
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.
Which food is richer in vitamins?
?
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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.