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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, 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
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
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

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%

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
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
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%

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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.