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Watercress vs. Guava — In-Depth Nutrition Comparison

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Significant differences between watercress and guava

  • Watercress has more vitamin K, vitamin A, calcium, and vitamin B2; however, guava is richer in vitamin C, fiber, copper, folate, and vitamin B3.
  • Watercress covers your daily vitamin K needs 206% more than guava.
  • Guava has 7 times less calcium than watercress. Watercress has 120mg of calcium, while guava has 18mg.

Specific food types used in this comparison are Watercress, raw and Guavas, common, raw.

Infographic

Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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 CalciumCalcium +566.7%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +62.7%
Contains more SeleniumSelenium +50%
Contains more PotassiumPotassium +26.4%
Contains more IronIron +30%
Contains more CopperCopper +198.7%
Contains more ZincZinc +109.1%
Contains less SodiumSodium -95.1%
~equal in Magnesium ~22mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Guava
4
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 +416.1%
Contains more Vitamin EVitamin E +37%
Contains more Vitamin B1Vitamin B1 +34.3%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B6Vitamin B6 +17.3%
Contains more Vitamin KVitamin K +9515.4%
Contains more CholineCholine +18.4%
Contains more Vitamin CVitamin C +430.9%
Contains more Vitamin B3Vitamin B3 +442%
Contains more Vitamin B5Vitamin B5 +45.5%
Contains more FolateFolate +444.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Guava
4
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 WaterWater +17.7%
Contains more ProteinProtein +10.9%
Contains more FatsFats +850%
Contains more CarbsCarbs +1010.1%
Contains more OtherOther +15%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
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 -90.1%
Contains more Mono. FatMonounsaturated fat +987.5%
Contains more Poly. FatPolyunsaturated fat +1045.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Guava
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium 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 Watercress Guava DV% diff.
Vitamin K 250µg 2.6µg 206%
Vitamin C 43mg 228.3mg 206%
Fiber 0.5g 5.4g 20%
Copper 0.077mg 0.23mg 17%
Vitamin A 160µg 31µg 14%
Folate 9µg 49µg 10%
Calcium 120mg 18mg 10%
Vitamin B3 0.2mg 1.084mg 6%
Vitamin B2 0.12mg 0.04mg 6%
Carbs 1.29g 14.32g 4%
Manganese 0.244mg 0.15mg 4%
Calories 11kcal 68kcal 3%
Potassium 330mg 417mg 3%
Vitamin B5 0.31mg 0.451mg 3%
Phosphorus 60mg 40mg 3%
Polyunsaturated fat 0.035g 0.401g 2%
Vitamin B1 0.09mg 0.067mg 2%
Vitamin E 1mg 0.73mg 2%
Sodium 41mg 2mg 2%
Iron 0.2mg 0.26mg 1%
Fats 0.1g 0.95g 1%
Vitamin B6 0.129mg 0.11mg 1%
Saturated fat 0.027g 0.272g 1%
Zinc 0.11mg 0.23mg 1%
Protein 2.3g 2.55g 1%
Selenium 0.9µg 0.6µg 1%
Net carbs 0.79g 8.92g N/A
Magnesium 21mg 22mg 0%
Sugar 0.2g 8.92g N/A
Choline 9mg 7.6mg 0%
Monounsaturated fat 0.008g 0.087g 0%
Tryptophan 0.03mg 0.022mg 0%
Threonine 0.133mg 0.096mg 0%
Isoleucine 0.093mg 0.093mg 0%
Leucine 0.166mg 0.171mg 0%
Lysine 0.134mg 0.072mg 0%
Methionine 0.02mg 0.016mg 0%
Phenylalanine 0.114mg 0.006mg 0%
Valine 0.137mg 0.087mg 0%
Histidine 0.04mg 0.022mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress 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
74%
Watercress
72%
Guava
Minerals Daily Need Coverage Score
18%
Watercress
19%
Guava

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 8.72g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.245g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.5)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 39mg)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 1)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.