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  6. Guava vs. Mustard Greens

Guava vs. Mustard Greens — In-Depth Nutrition Comparison

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Significant differences between Guava and Mustard Greens

  • Guava has more Vitamin C, Fiber, Folate, Copper, and Potassium, however, Mustard Greens is richer in Vitamin K, Vitamin A RAE, Calcium, Iron, and Vitamin E .
  • Mustard Greens covers your daily Vitamin K needs 492% more than Guava.
  • Mustard Greens has 9 times less Vitamin C than Guava. Guava has 228.3mg of Vitamin C, while Mustard Greens has 25.3mg.

Specific food types used in this comparison are Guavas, common, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Guava vs Mustard Greens 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.
Guava
Guava
6
:
3
Mustard Greens
Mustard Greens
Contains more Magnesium +69.2%
Contains more Potassium +157.4%
Contains less Sodium -77.8%
Contains more Copper +57.5%
Contains more Calcium +555.6%
Contains more Iron +234.6%
Equal in Phosphorus - 42
Equal in Zinc - 0.22
Equal in Selenium - 0.6
Guava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Magnesium +69.2%
Contains more Potassium +157.4%
Contains less Sodium -77.8%
Contains more Copper +57.5%
Contains more Calcium +555.6%
Contains more Iron +234.6%
Equal in Phosphorus - 42
Equal in Zinc - 0.22
Equal in Selenium - 0.6

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.
Guava
Guava
6
:
4
Mustard Greens
Mustard Greens
Contains more Vitamin C +802.4%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B3 +150.3%
Contains more Vitamin B5 +275.8%
Contains more Vitamin B6 +12.2%
Contains more Folate +444.4%
Contains more Vitamin A +1882.4%
Contains more Vitamin E +143.8%
Contains more Vitamin B2 +57.5%
Contains more Vitamin K +22696.2%
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%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin C +802.4%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B3 +150.3%
Contains more Vitamin B5 +275.8%
Contains more Vitamin B6 +12.2%
Contains more Folate +444.4%
Contains more Vitamin A +1882.4%
Contains more Vitamin E +143.8%
Contains more Vitamin B2 +57.5%
Contains more Vitamin K +22696.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
Guava
3
:
2
Mustard Greens
Mustard Greens
Contains more Fats +102.1%
Contains more Carbs +217.5%
Contains more Other +102.9%
Contains more Water +13.6%
Equal in Protein - 2.56
Guava
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Fats +102.1%
Contains more Carbs +217.5%
Contains more Other +102.9%
Contains more Water +13.6%
Equal in Protein - 2.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
Guava
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +771.7%
Contains less Saturated Fat -95.6%
Contains more Monounsaturated Fat +26.4%
Guava
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +771.7%
Contains less Saturated Fat -95.6%
Contains more Monounsaturated Fat +26.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Guava Mustard Greens
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Guava Mustard Greens Opinion
Net carbs 8.92g 2.51g Guava
Protein 2.55g 2.56g Mustard Greens
Fats 0.95g 0.47g Guava
Carbs 14.32g 4.51g Guava
Calories 68kcal 26kcal Guava
Sugar 8.92g 1.41g Mustard Greens
Fiber 5.4g 2g Guava
Calcium 18mg 118mg Mustard Greens
Iron 0.26mg 0.87mg Mustard Greens
Magnesium 22mg 13mg Guava
Phosphorus 40mg 42mg Mustard Greens
Potassium 417mg 162mg Guava
Sodium 2mg 9mg Guava
Zinc 0.23mg 0.22mg Guava
Copper 0.23mg 0.146mg Guava
Manganese 0.15mg Guava
Selenium 0.6µg 0.6µg
Vitamin A 624IU 12370IU Mustard Greens
Vitamin A RAE 31µg 618µg Mustard Greens
Vitamin E 0.73mg 1.78mg Mustard Greens
Vitamin C 228.3mg 25.3mg Guava
Vitamin B1 0.067mg 0.041mg Guava
Vitamin B2 0.04mg 0.063mg Mustard Greens
Vitamin B3 1.084mg 0.433mg Guava
Vitamin B5 0.451mg 0.12mg Guava
Vitamin B6 0.11mg 0.098mg Guava
Folate 49µg 9µg Guava
Vitamin K 2.6µg 592.7µg Mustard Greens
Tryptophan 0.022mg Guava
Threonine 0.096mg Guava
Isoleucine 0.093mg Guava
Leucine 0.171mg Guava
Lysine 0.072mg Guava
Methionine 0.016mg Guava
Phenylalanine 0.006mg Guava
Valine 0.087mg Guava
Histidine 0.022mg Guava
Saturated Fat 0.272g 0.012g Mustard Greens
Monounsaturated Fat 0.087g 0.11g Mustard Greens
Polyunsaturated fat 0.401g 0.046g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Mustard Greens
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
80%
Guava
201%
Mustard Greens
Minerals Daily Need Coverage Score
19%
Guava
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 7.51g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.26g)
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 1)
Which food is cheaper?
Guava
Guava is cheaper (difference - $0.9)
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. Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.