Guava Juice vs. Kale
Nutrition comparison of Guava Juice and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
guava juice
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in guava juice and kale:
- Both guava juice and kale are high in Vitamin C.
- Guava juice has more lycopene than kale, however, kale contains more beta-carotene and lutein + zeaxanthin than guava juice.
- Kale has 12 times less sugar than guava juice.
- Kale has 73% less carbohydrates than guava juice.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Guava Juice (Guava nectar, canned, with added ascorbic acid) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 44% less calories than guava juice - guava juice has 63 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, guava juice is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Guava juice has a macronutrient ratio of 1:98:1 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Guava Juice | Kale | |
|---|---|---|
| Protein | 1% | 28% |
| Carbohydrates | 98% | 41% |
| Fat | 1% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 73% less carbohydrates than guava juice - guava juice has 16.3g of total carbs per 100 grams and kale has 4.4g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 310% more dietary fiber than guava juice - guava juice has 1g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.
sugar
Kale has 12 times less sugar than guava juice - guava juice has 13g of sugar per 100 grams and kale has 0.99g of sugar.
Protein
protein
Kale has 31 times more protein than guava juice - guava juice has 0.09g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Both guava juice and kale are low in saturated fat - guava juice has 0.02g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
Vitamins
Vitamin C
Both guava juice and kale are high in Vitamin C. Kale has 343% more Vitamin C than guava juice - guava juice has 21.1mg of Vitamin C per 100 grams and kale has 93.4mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than guava juice - kale has 241ug of Vitamin A per 100 grams and guava juice does not contain significant amounts.
Vitamin E
Guava juice and kale contain similar amounts of Vitamin E - guava juice has 0.05mg of Vitamin E per 100 grams and kale has 0.66mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 388 times more Vitamin K than guava juice - guava juice has 1ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Guava Juice | Kale | |
|---|---|---|
| Thiamin | 0.003 MG | 0.113 MG |
| Riboflavin | 0.003 MG | 0.347 MG |
| Niacin | 0.17 MG | 1.18 MG |
| Pantothenic acid | 0.08 MG | 0.37 MG |
| Vitamin B6 | 0.01 MG | 0.147 MG |
| Folate | 3 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 30 times more calcium than guava juice - guava juice has 8mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Kale has 321% more iron than guava juice - guava juice has 0.38mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Kale is an excellent source of potassium and it has 792% more potassium than guava juice - guava juice has 39mg of potassium per 100 grams and kale has 348mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, guava juice has more lycopene than kale per 100 grams, however, kale contains more beta-carotene and lutein + zeaxanthin than guava juice per 100 grams.
| Guava Juice | Kale | |
|---|---|---|
| lycopene | 35 UG | ~ |
| beta-carotene | ~ | 2873 UG |
| lutein + zeaxanthin | ~ | 6261 UG |
Customize your serving size
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 Kale (Kale, raw) .
Guava Juice g
()
|
Daily Values (%) |
Kale 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 | |||
FAQ
Does guava juice or kale contain more calories in 100 grams?Kale has 40% less calories than guava juice - guava juice has 63 calories in 100g and kale has 35 calories.
Does guava juice or kale have more carbohydrates?
By weight, kale has 70% fewer carbohydrates than guava juice - guava juice has 16.3g of carbs for 100g and kale has 4.4g of carbohydrates.
Does guava juice or kale contain more calcium?
Kale is a rich source of calcium and it has 30 times more calcium than guava juice - guava juice has 8mg of calcium in 100 grams and kale has 254mg of calcium.
Does guava juice or kale contain more potassium?
Kale is a rich source of potassium and it has 790% more potassium than guava juice - guava juice has 39mg of potassium in 100 grams and kale has 348mg of potassium.