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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, Iron, Vitamin A RAE, Calcium, Vitamin E , and Vitamin B6.
  • Daily need coverage for Vitamin K from 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.
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%
Contains more Selenium +50%
Equal in Potassium - 384
Equal in Zinc - 0.25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
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%
Contains more Selenium +50%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Guava
5
:
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 Choline +1420%
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 Choline Vitamin K 38% 15% 0% 761% 17% 10% 21% 28% 26% 37% 0% 5% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 1% 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 Choline +1420%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +126.2%
Contains more Carbs +206.6%
Contains more Protein +12.2%
Contains more Water +12.3%
Equal in Other - 1.35
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 Fats +126.2%
Contains more Carbs +206.6%
Contains more Protein +12.2%
Contains more Water +12.3%
Equal in Other - 1.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +955.3%
Contains less Saturated Fat -96.3%
Equal in Monounsaturated Fat - 0.092
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +955.3%
Contains less Saturated Fat -96.3%
Equal in Monounsaturated Fat - 0.092

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 Raw
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 Raw Opinion
Net carbs 8.92g 1.47g Guava
Protein 2.55g 2.86g Mustard Greens Raw
Fats 0.95g 0.42g Guava
Carbs 14.32g 4.67g Guava
Calories 68kcal 27kcal Guava
Sugar 8.92g 1.32g Mustard Greens Raw
Fiber 5.4g 3.2g Guava
Calcium 18mg 115mg Mustard Greens Raw
Iron 0.26mg 1.64mg Mustard Greens Raw
Magnesium 22mg 32mg Mustard Greens Raw
Phosphorus 40mg 58mg Mustard Greens Raw
Potassium 417mg 384mg Guava
Sodium 2mg 20mg Guava
Zinc 0.23mg 0.25mg Mustard Greens Raw
Copper 0.23mg 0.165mg Guava
Manganese 0.15mg Guava
Selenium 0.6µg 0.9µg Mustard Greens Raw
Vitamin A 624IU 3024IU Mustard Greens Raw
Vitamin A RAE 31µg 151µg Mustard Greens Raw
Vitamin E 0.73mg 2.01mg Mustard Greens Raw
Vitamin C 228.3mg 70mg Guava
Vitamin B1 0.067mg 0.08mg Mustard Greens Raw
Vitamin B2 0.04mg 0.11mg Mustard Greens Raw
Vitamin B3 1.084mg 0.8mg Guava
Vitamin B5 0.451mg 0.21mg Guava
Vitamin B6 0.11mg 0.18mg Mustard Greens Raw
Folate 49µg 12µg Guava
Choline 7.6mg 0.5mg Guava
Vitamin K 2.6µg 257.5µg Mustard Greens Raw
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 0.01g Mustard Greens Raw
Monounsaturated Fat 0.087g 0.092g Mustard Greens Raw
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 Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
74%
Guava
94%
Mustard Greens Raw
Minerals Daily Need Coverage Score
19%
Guava
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 7.6g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.262g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw 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

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.