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  6. Spinach raw vs. Guava

Spinach raw vs. Guava — In-Depth Nutrition Comparison

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What are the main differences between spinach raw and guava?

  • Spinach raw is richer in vitamin K, vitamin A, folate, manganese, iron, magnesium, and vitamin B2, while guava is higher in vitamin C, fiber, and copper.
  • Spinach raw's daily need coverage for vitamin K is 400% higher.
  • Guava has 15 times less vitamin A than spinach raw. Spinach raw has 9377IU of vitamin A, while guava has 624IU.

We used Spinach, raw and Guavas, common, raw types in this comparison.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Guava
Guava
2
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 +259.1%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +33.8%
Contains more IronIron +942.3%
Contains more ZincZinc +130.4%
Contains more PhosphorusPhosphorus +22.5%
Contains more ManganeseManganese +498%
Contains more SeleniumSelenium +66.7%
Contains more CopperCopper +76.9%
Contains less SodiumSodium -97.5%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Guava
Guava
3
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 +1412.9%
Contains more Vitamin EVitamin E +178.1%
Contains more Vitamin B1Vitamin B1 +16.4%
Contains more Vitamin B2Vitamin B2 +372.5%
Contains more Vitamin B6Vitamin B6 +77.3%
Contains more Vitamin KVitamin K +18473.1%
Contains more FolateFolate +295.9%
Contains more CholineCholine +153.9%
Contains more Vitamin CVitamin C +712.5%
Contains more Vitamin B3Vitamin B3 +49.7%
Contains more Vitamin B5Vitamin B5 +593.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Guava DV% diff.
Vitamin K 482.9µg 2.6µg 400%
Vitamin C 28.1mg 228.3mg 222%
Vitamin A 469µg 31µg 49%
Folate 194µg 49µg 36%
Manganese 0.897mg 0.15mg 32%
Iron 2.71mg 0.26mg 31%
Magnesium 79mg 22mg 14%
Fiber 2.2g 5.4g 13%
Vitamin B2 0.189mg 0.04mg 11%
Copper 0.13mg 0.23mg 11%
Vitamin E 2.03mg 0.73mg 9%
Calcium 99mg 18mg 8%
Vitamin B5 0.065mg 0.451mg 8%
Vitamin B6 0.195mg 0.11mg 7%
Potassium 558mg 417mg 4%
Carbs 3.63g 14.32g 4%
Zinc 0.53mg 0.23mg 3%
Sodium 79mg 2mg 3%
Calories 23kcal 68kcal 2%
Choline 19.3mg 7.6mg 2%
Polyunsaturated fat 0.165g 0.401g 2%
Vitamin B3 0.724mg 1.084mg 2%
Saturated fat 0.063g 0.272g 1%
Vitamin B1 0.078mg 0.067mg 1%
Protein 2.86g 2.55g 1%
Selenium 1µg 0.6µg 1%
Phosphorus 49mg 40mg 1%
Fats 0.39g 0.95g 1%
Net carbs 1.43g 8.92g N/A
Sugar 0.42g 8.92g N/A
Monounsaturated fat 0.01g 0.087g 0%
Tryptophan 0.039mg 0.022mg 0%
Threonine 0.122mg 0.096mg 0%
Isoleucine 0.147mg 0.093mg 0%
Leucine 0.223mg 0.171mg 0%
Lysine 0.174mg 0.072mg 0%
Methionine 0.053mg 0.016mg 0%
Phenylalanine 0.129mg 0.006mg 0%
Valine 0.161mg 0.087mg 0%
Histidine 0.064mg 0.022mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Guava
Guava
2
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 +12.2%
Contains more WaterWater +13.1%
Contains more OtherOther +24.6%
Contains more FatsFats +143.6%
Contains more CarbsCarbs +294.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -76.8%
Contains more Mono. FatMonounsaturated fat +770%
Contains more Poly. FatPolyunsaturated fat +143%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.