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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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
9%
Mulberry
15%
Guava
Carbohydrates
10%
Mulberry
14%
Guava
Fats
2%
Mulberry
4%
Guava

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mulberry Guava
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Mulberry
Mulberry contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mulberry Guava Opinion
Calories 43 68 Guava
Protein 1.44 2.55 Guava
Fats 0.39 0.95 Guava
Vitamin C 36.4 228.3 Guava
Carbs 9.8 14.32 Guava
Cholesterol 0 0
Vitamin D 0 0
Iron 1.85 0.26 Mulberry
Calcium 39 18 Mulberry
Potassium 194 417 Guava
Magnesium 18 22 Guava
Sugars 8.1 8.92 Mulberry
Fiber 1.7 5.4 Guava
Copper 0.06 0.23 Guava
Zinc 0.12 0.23 Guava
Starch
Phosphorus 38 40 Guava
Sodium 10 2 Guava
Vitamin A 25 624 Guava
Vitamin E 0.87 0.73 Mulberry
Vitamin D 0 0
Vitamin B1 0.029 0.067 Guava
Vitamin B2 0.101 0.04 Mulberry
Vitamin B3 0.62 1.084 Guava
Vitamin B5 0.451 Guava
Vitamin B6 0.05 0.11 Guava
Vitamin B12 0 0
Vitamin K 7.8 2.6 Mulberry
Folate 6 49 Guava
Trans Fat 0 0
Saturated Fat 0.027 0.272 Mulberry
Monounsaturated Fat 0.041 0.087 Guava
Polyunsaturated fat 0.207 0.401 Guava
Tryptophan 0.022 Guava
Threonine 0.096 Guava
Isoleucine 0.093 Guava
Leucine 0.171 Guava
Lysine 0.072 Guava
Methionine 0.016 Guava
Phenylalanine 0.006 Guava
Valine 0.087 Guava
Histidine 0.022 Guava
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.