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Guava vs Mustard Greens - In-Depth Nutrition Comparison

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How are Guava and Mustard Greens different?

  • Guava is higher in Vitamin C, Folate, Fiber, and Copper, however Mustard Greens are richer in Vitamin K, Iron, Vitamin A RAE, Calcium, Vitamin E , and Vitamin B6.
  • Daily need coverage for Vitamin K from Mustard Greens is 212% higher.
  • Guava contains 4 times more Folate than Mustard Greens. While Guava contains 49µg of Folate, Mustard Greens contain only 12µg.

Guavas, common, raw and Mustard greens, raw are the varieties used in this article.

Infographic

Guava vs Mustard Greens infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -90%
Contains more Copper +39.4%
Contains more Calcium +538.9%
Contains more Iron +530.8%
Contains more Magnesium +45.5%
Contains more Phosphorus +45%
Equal in Potassium - 384
Equal in Zinc - 0.25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 16% 18% 37% 1% 7% 77%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Contains less Sodium -90%
Contains more Copper +39.4%
Contains more Calcium +538.9%
Contains more Iron +530.8%
Contains more Magnesium +45.5%
Contains more Phosphorus +45%
Equal in Potassium - 384
Equal in Zinc - 0.25

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Guava
4
:
Contains more Vitamin C +226.1%
Contains more Vitamin B3 +35.5%
Contains more Vitamin B5 +114.8%
Contains more Folate +308.3%
Contains more Vitamin A +384.6%
Contains more Vitamin E +175.3%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +175%
Contains more Vitamin B6 +63.6%
Contains more Vitamin K +9803.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin C +226.1%
Contains more Vitamin B3 +35.5%
Contains more Vitamin B5 +114.8%
Contains more Folate +308.3%
Contains more Vitamin A +384.6%
Contains more Vitamin E +175.3%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +175%
Contains more Vitamin B6 +63.6%
Contains more Vitamin K +9803.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Guava Mustard Greens
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Guava Mustard Greens Opinion
Net carbs 8.92g 1.47g Guava
Protein 2.55g 2.86g Mustard Greens
Fats 0.95g 0.42g Guava
Carbs 14.32g 4.67g Guava
Calories 68kcal 27kcal Guava
Starch g g
Fructose g g
Sugar 8.92g 1.32g Mustard Greens
Fiber 5.4g 3.2g Guava
Calcium 18mg 115mg Mustard Greens
Iron 0.26mg 1.64mg Mustard Greens
Magnesium 22mg 32mg Mustard Greens
Phosphorus 40mg 58mg Mustard Greens
Potassium 417mg 384mg Guava
Sodium 2mg 20mg Guava
Zinc 0.23mg 0.25mg Mustard Greens
Copper 0.23mg 0.165mg Guava
Vitamin A 624IU 3024IU Mustard Greens
Vitamin E 0.73mg 2.01mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 228.3mg 70mg Guava
Vitamin B1 0.067mg 0.08mg Mustard Greens
Vitamin B2 0.04mg 0.11mg Mustard Greens
Vitamin B3 1.084mg 0.8mg Guava
Vitamin B5 0.451mg 0.21mg Guava
Vitamin B6 0.11mg 0.18mg Mustard Greens
Folate 49µg 12µg Guava
Vitamin B12 0µg 0µg
Vitamin K 2.6µg 257.5µg Mustard Greens
Tryptophan 0.022mg mg Guava
Threonine 0.096mg mg Guava
Isoleucine 0.093mg mg Guava
Leucine 0.171mg mg Guava
Lysine 0.072mg mg Guava
Methionine 0.016mg mg Guava
Phenylalanine 0.006mg mg Guava
Valine 0.087mg mg Guava
Histidine 0.022mg mg Guava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.272g 0.01g Mustard Greens
Monounsaturated Fat 0.087g 0.092g Mustard Greens
Polyunsaturated fat 0.401g 0.038g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
80
Guava
102
Mustard Greens
Mineral Summary Score
21
Guava
30
Mustard Greens

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Guava
17%
Mustard Greens
Carbohydrates
14%
Guava
5%
Mustard Greens
Fats
4%
Guava
2%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 7.6g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.262g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food contains less Sodium?
Guava
Guava contains less Sodium (difference - 18mg)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169256/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.