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  6. Guava vs. Mustard Greens Raw

Guava vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are guava and mustard Greens Raw different?

  • Guava is higher in vitamin C, folate, fiber, and copper; however, mustard Greens Raw are richer in vitamin K, vitamin A, iron, calcium, vitamin E, and vitamin B6.
  • Daily need coverage for vitamin K for mustard Greens Raw is 212% higher.
  • Guava contains 4 times more folate than mustard Greens Raw. While guava contains 49µg of folate, mustard Greens Raw contain only 12µg.

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

Infographic

Guava vs Mustard Greens Raw 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
3
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more CopperCopper +39.4%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +538.9%
Contains more IronIron +530.8%
Contains more PhosphorusPhosphorus +45%
Contains more SeleniumSelenium +50%
~equal in Potassium ~384mg
~equal in Zinc ~0.25mg

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
5
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin CVitamin C +226.1%
Contains more Vitamin B3Vitamin B3 +35.5%
Contains more Vitamin B5Vitamin B5 +114.8%
Contains more FolateFolate +308.3%
Contains more CholineCholine +1420%
Contains more Vitamin AVitamin A +387.1%
Contains more Vitamin EVitamin E +175.3%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B6Vitamin B6 +63.6%
Contains more Vitamin KVitamin K +9803.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Guava Mustard Greens Raw DV% diff.
Vitamin K 2.6µg 257.5µg 212%
Vitamin C 228.3mg 70mg 176%
Iron 0.26mg 1.64mg 17%
Vitamin A 31µg 151µg 13%
Calcium 18mg 115mg 10%
Folate 49µg 12µg 9%
Vitamin E 0.73mg 2.01mg 9%
Fiber 5.4g 3.2g 9%
Manganese 0.15mg 7%
Copper 0.23mg 0.165mg 7%
Vitamin B6 0.11mg 0.18mg 5%
Vitamin B5 0.451mg 0.21mg 5%
Vitamin B2 0.04mg 0.11mg 5%
Carbs 14.32g 4.67g 3%
Phosphorus 40mg 58mg 3%
Calories 68kcal 27kcal 2%
Magnesium 22mg 32mg 2%
Polyunsaturated fat 0.401g 0.038g 2%
Vitamin B3 1.084mg 0.8mg 2%
Choline 7.6mg 0.5mg 1%
Saturated fat 0.272g 0.01g 1%
Vitamin B1 0.067mg 0.08mg 1%
Protein 2.55g 2.86g 1%
Selenium 0.6µg 0.9µg 1%
Sodium 2mg 20mg 1%
Potassium 417mg 384mg 1%
Fats 0.95g 0.42g 1%
Net carbs 8.92g 1.47g N/A
Sugar 8.92g 1.32g N/A
Zinc 0.23mg 0.25mg 0%
Monounsaturated fat 0.087g 0.092g 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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more FatsFats +126.2%
Contains more CarbsCarbs +206.6%
Contains more ProteinProtein +12.2%
Contains more WaterWater +12.3%
~equal in Other ~1.35g

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% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +955.3%
Contains less Sat. FatSaturated fat -96.3%
~equal in Monounsaturated fat ~0.092g

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 Raw - 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.