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Mulberry vs Guava - In-Depth Nutrition Comparison

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How are Mulberry and Guava different?

  • Mulberry is higher in Iron, however Guava is richer in Vitamin C, Copper, Fiber, Folate, and Potassium.
  • Daily need coverage for Vitamin C from Guava is 213% higher.
  • Mulberry contains 7 times more Iron than Guava. While Mulberry contains 1.85mg of Iron, Guava contains only 0.26mg.

Mulberries, raw and Guavas, common, raw are the varieties used in this article.

Infographic

Mulberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Guava
Contains more Iron +611.5%
Contains more Calcium +116.7%
Contains more Potassium +114.9%
Contains more Magnesium +22.2%
Contains more Copper +283.3%
Contains more Zinc +91.7%
Contains less Sodium -80%
Equal in Phosphorus - 40
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 37% 16% 77% 7% 18% 1%
Contains more Iron +611.5%
Contains more Calcium +116.7%
Contains more Potassium +114.9%
Contains more Magnesium +22.2%
Contains more Copper +283.3%
Contains more Zinc +91.7%
Contains less Sodium -80%
Equal in Phosphorus - 40

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Guava
Contains more Vitamin E +19.2%
Contains more Vitamin B2 +152.5%
Contains more Vitamin K +200%
Contains more Vitamin C +527.2%
Contains more Vitamin A +2396%
Contains more Vitamin B1 +131%
Contains more Vitamin B3 +74.8%
Contains more Vitamin B6 +120%
Contains more Folate +716.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 761% 38% 15% 0% 17% 10% 21% 28% 26% 0% 7% 37%
Contains more Vitamin E +19.2%
Contains more Vitamin B2 +152.5%
Contains more Vitamin K +200%
Contains more Vitamin C +527.2%
Contains more Vitamin A +2396%
Contains more Vitamin B1 +131%
Contains more Vitamin B3 +74.8%
Contains more Vitamin B6 +120%
Contains more Folate +716.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mulberry Guava
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mulberry Guava Opinion
Calories 43kcal 68kcal Guava
Protein 1.44g 2.55g Guava
Fats 0.39g 0.95g Guava
Vitamin C 36.4mg 228.3mg Guava
Net carbs 8.1g 8.92g Guava
Carbs 9.8g 14.32g Guava
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.85mg 0.26mg Mulberry
Calcium 39mg 18mg Mulberry
Potassium 194mg 417mg Guava
Magnesium 18mg 22mg Guava
Sugar 8.1g 8.92g Mulberry
Fiber 1.7g 5.4g Guava
Copper 0.06mg 0.23mg Guava
Zinc 0.12mg 0.23mg Guava
Starch g g
Phosphorus 38mg 40mg Guava
Sodium 10mg 2mg Guava
Vitamin A 25IU 624IU Guava
Vitamin E 0.87mg 0.73mg Mulberry
Vitamin D 0µg 0µg
Vitamin B1 0.029mg 0.067mg Guava
Vitamin B2 0.101mg 0.04mg Mulberry
Vitamin B3 0.62mg 1.084mg Guava
Vitamin B5 mg 0.451mg Guava
Vitamin B6 0.05mg 0.11mg Guava
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 2.6µg Mulberry
Folate 6µg 49µg Guava
Trans Fat 0g 0g
Saturated Fat 0.027g 0.272g Mulberry
Monounsaturated Fat 0.041g 0.087g Guava
Polyunsaturated fat 0.207g 0.401g Guava
Tryptophan mg 0.022mg Guava
Threonine mg 0.096mg Guava
Isoleucine mg 0.093mg Guava
Leucine mg 0.171mg Guava
Lysine mg 0.072mg Guava
Methionine mg 0.016mg Guava
Phenylalanine mg 0.006mg Guava
Valine mg 0.087mg Guava
Histidine mg 0.022mg Guava
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Guava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Mulberry
80
Guava
Mineral Summary Score
19
Mulberry
21
Guava

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Mulberry
15%
Guava
Carbohydrates
10%
Mulberry
14%
Guava
Fats
2%
Mulberry
4%
Guava

Comparison summary

Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 0.82g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.245g)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.1)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Guava
Guava is relatively richer in vitamins
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.