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  6. Watercress vs. Guava

Watercress vs. Guava — In-Depth Nutrition Comparison

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Significant differences between Watercress and Guava

  • Watercress has more Vitamin K, Vitamin A RAE, 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.
Watercress
Watercress
4
:
6
Guava
Guava
Contains more Calcium +566.7%
Contains more Phosphorus +50%
Contains more Manganese +62.7%
Contains more Selenium +50%
Contains more Iron +30%
Contains more Potassium +26.4%
Contains less Sodium -95.1%
Contains more Zinc +109.1%
Contains more Copper +198.7%
Equal in Magnesium - 22
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Guava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Contains more Calcium +566.7%
Contains more Phosphorus +50%
Contains more Manganese +62.7%
Contains more Selenium +50%
Contains more Iron +30%
Contains more Potassium +26.4%
Contains less Sodium -95.1%
Contains more Zinc +109.1%
Contains more Copper +198.7%
Equal in Magnesium - 22

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.
Watercress
Watercress
6
:
4
Guava
Guava
Contains more Vitamin A +411.4%
Contains more Vitamin E +37%
Contains more Vitamin B1 +34.3%
Contains more Vitamin B2 +200%
Contains more Vitamin B6 +17.3%
Contains more Vitamin K +9515.4%
Contains more Vitamin C +430.9%
Contains more Vitamin B3 +442%
Contains more Vitamin B5 +45.5%
Contains more Folate +444.4%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Guava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 15% 0% 761% 17% 10% 21% 28% 26% 37% 0% 7%
Contains more Vitamin A +411.4%
Contains more Vitamin E +37%
Contains more Vitamin B1 +34.3%
Contains more Vitamin B2 +200%
Contains more Vitamin B6 +17.3%
Contains more Vitamin K +9515.4%
Contains more Vitamin C +430.9%
Contains more Vitamin B3 +442%
Contains more Vitamin B5 +45.5%
Contains more Folate +444.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
1
:
4
Guava
Guava
Contains more Water +17.7%
Contains more Protein +10.9%
Contains more Fats +850%
Contains more Carbs +1010.1%
Contains more Other +15%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Guava
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 Water +17.7%
Contains more Protein +10.9%
Contains more Fats +850%
Contains more Carbs +1010.1%
Contains more Other +15%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Guava
Guava
Contains less Saturated Fat -90.1%
Contains more Monounsaturated Fat +987.5%
Contains more Polyunsaturated fat +1045.7%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Guava
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
Contains less Saturated Fat -90.1%
Contains more Monounsaturated Fat +987.5%
Contains more Polyunsaturated 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 Opinion
Net carbs 0.79g 8.92g Guava
Protein 2.3g 2.55g Guava
Fats 0.1g 0.95g Guava
Carbs 1.29g 14.32g Guava
Calories 11kcal 68kcal Guava
Sugar 0.2g 8.92g Watercress
Fiber 0.5g 5.4g Guava
Calcium 120mg 18mg Watercress
Iron 0.2mg 0.26mg Guava
Magnesium 21mg 22mg Guava
Phosphorus 60mg 40mg Watercress
Potassium 330mg 417mg Guava
Sodium 41mg 2mg Guava
Zinc 0.11mg 0.23mg Guava
Copper 0.077mg 0.23mg Guava
Manganese 0.244mg 0.15mg Watercress
Selenium 0.9µg 0.6µg Watercress
Vitamin A 3191IU 624IU Watercress
Vitamin A RAE 160µg 31µg Watercress
Vitamin E 1mg 0.73mg Watercress
Vitamin C 43mg 228.3mg Guava
Vitamin B1 0.09mg 0.067mg Watercress
Vitamin B2 0.12mg 0.04mg Watercress
Vitamin B3 0.2mg 1.084mg Guava
Vitamin B5 0.31mg 0.451mg Guava
Vitamin B6 0.129mg 0.11mg Watercress
Folate 9µg 49µg Guava
Vitamin K 250µg 2.6µg Watercress
Tryptophan 0.03mg 0.022mg Watercress
Threonine 0.133mg 0.096mg Watercress
Isoleucine 0.093mg 0.093mg
Leucine 0.166mg 0.171mg Guava
Lysine 0.134mg 0.072mg Watercress
Methionine 0.02mg 0.016mg Watercress
Phenylalanine 0.114mg 0.006mg Watercress
Valine 0.137mg 0.087mg Watercress
Histidine 0.04mg 0.022mg Watercress
Saturated Fat 0.027g 0.272g Watercress
Monounsaturated Fat 0.008g 0.087g Guava
Polyunsaturated fat 0.035g 0.401g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Guava
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
91%
Watercress
80%
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.