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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, 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +69.2%
Contains more PotassiumPotassium +157.4%
Contains more CopperCopper +57.5%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +555.6%
Contains more IronIron +234.6%
~equal in Zinc ~0.22mg
~equal in Phosphorus ~42mg
~equal in Selenium ~0.6µg

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
7
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%
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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin CVitamin C +802.4%
Contains more Vitamin B1Vitamin B1 +63.4%
Contains more Vitamin B3Vitamin B3 +150.3%
Contains more Vitamin B5Vitamin B5 +275.8%
Contains more Vitamin B6Vitamin B6 +12.2%
Contains more FolateFolate +444.4%
Contains more CholineCholine +1800%
Contains more Vitamin AVitamin A +1893.5%
Contains more Vitamin EVitamin E +143.8%
Contains more Vitamin B2Vitamin B2 +57.5%
Contains more Vitamin KVitamin K +22696.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Guava Mustard Greens DV% diff.
Vitamin K 2.6µg 592.7µg 492%
Vitamin C 228.3mg 25.3mg 226%
Vitamin A 31µg 618µg 65%
Fiber 5.4g 2g 14%
Folate 49µg 9µg 10%
Calcium 18mg 118mg 10%
Copper 0.23mg 0.146mg 9%
Iron 0.26mg 0.87mg 8%
Potassium 417mg 162mg 8%
Vitamin E 0.73mg 1.78mg 7%
Vitamin B5 0.451mg 0.12mg 7%
Manganese 0.15mg 7%
Vitamin B3 1.084mg 0.433mg 4%
Carbs 14.32g 4.51g 3%
Polyunsaturated fat 0.401g 0.046g 2%
Vitamin B2 0.04mg 0.063mg 2%
Calories 68kcal 26kcal 2%
Vitamin B1 0.067mg 0.041mg 2%
Magnesium 22mg 13mg 2%
Vitamin B6 0.11mg 0.098mg 1%
Fats 0.95g 0.47g 1%
Choline 7.6mg 0.4mg 1%
Saturated fat 0.272g 0.012g 1%
Protein 2.55g 2.56g 0%
Net carbs 8.92g 2.51g N/A
Sugar 8.92g 1.41g N/A
Zinc 0.23mg 0.22mg 0%
Phosphorus 40mg 42mg 0%
Sodium 2mg 9mg 0%
Selenium 0.6µg 0.6µg 0%
Monounsaturated fat 0.087g 0.11g 0%
Tryptophan 0.022mg 0%
Threonine 0.096mg 0%
Isoleucine 0.093mg 0%
Leucine 0.171mg 0%
Lysine 0.072mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.006mg 0%
Valine 0.087mg 0%
Histidine 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
Guava
3
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
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 FatsFats +102.1%
Contains more CarbsCarbs +217.5%
Contains more OtherOther +102.9%
Contains more WaterWater +13.6%
~equal in Protein ~2.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
Guava
1
36% 11% 53%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.401 g
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Poly. FatPolyunsaturated fat +771.7%
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +26.4%

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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. 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.