Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
guava juice
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in guava juice and cauliflower:
Cauliflower has 60% less calories than guava juice - guava juice has 63 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, guava juice is much lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Guava juice has a macronutrient ratio of 1:98:1 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Guava Juice | Cauliflower | |
---|---|---|
Protein | 1% | 26% |
Carbohydrates | 98% | 66% |
Fat | 1% | 8% |
Alcohol | ~ | ~ |
Cauliflower has 69% less carbohydrates than guava juice - guava juice has 16.3g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
Cauliflower has 100% more dietary fiber than guava juice - guava juice has 1g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
Cauliflower has 5.7 times less sugar than guava juice - guava juice has 13g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Cauliflower has 20 times more protein than guava juice - guava juice has 0.09g of protein per 100 grams and cauliflower has 1.9g of protein.
Both guava juice and cauliflower are low in saturated fat - guava juice has 0.02g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Both guava juice and cauliflower are high in Vitamin C. Cauliflower has 128% more Vitamin C than guava juice - guava juice has 21.1mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Guava juice has more Vitamin A than cauliflower - guava juice has 31.8ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Guava juice and cauliflower contain similar amounts of Vitamin E - guava juice has 0.05mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Guava juice and cauliflower contain similar amounts of Vitamin K - guava juice has 1ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
Cauliflower has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Guava Juice | Cauliflower | |
---|---|---|
Thiamin | 0.003 MG | 0.05 MG |
Riboflavin | 0.003 MG | 0.06 MG |
Niacin | 0.17 MG | 0.507 MG |
Pantothenic acid | 0.08 MG | 0.667 MG |
Vitamin B6 | 0.01 MG | 0.184 MG |
Folate | 3 UG | 57 UG |
Cauliflower has 175% more calcium than guava juice - guava juice has 8mg of calcium per 100 grams and cauliflower has 22mg of calcium.
Guava juice and cauliflower contain similar amounts of iron - guava juice has 0.38mg of iron per 100 grams and cauliflower has 0.42mg of iron.
Cauliflower is a great source of potassium and it has 667% more potassium than guava juice - guava juice has 39mg of potassium per 100 grams and cauliflower has 299mg of potassium.
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Guava Juice (Guava nectar, canned, with added ascorbic acid) and Cauliflower (Cauliflower, raw) .
Guava Juice g
()
|
Daily Values (%) |
Cauliflower g
()
|
|||||
---|---|---|---|---|---|---|---|
KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
|
5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
5% | total fat | 5% |
|
G % | |
G % |
|
5% | saturated fat | 5% |
|
G % | |
G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
MG | 5% | cholesterol | 5% | MG | |||
MG % |
|
5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
|
5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
|
5% | potassium | 5% |
|
MG % | |
MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
|
5% | choline | 5% |
|
MG % | |
MG % |
|
5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
|
5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
|
5% | iodine | 5% |
|
UG % | |
MG % |
|
5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
|
5% | phosphorus | 5% |
|
MG % | |
UG % |
|
5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||