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.

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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.

Mashed potato

Guava

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.

Mashed potato

Guava

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

All nutrients comparison - raw data values

Nutrient			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