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  6. Mustard Greens Raw vs. Guava

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

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How are mustard Greens Raw and guava different?

  • Mustard Greens Raw are higher in vitamin K, vitamin A, iron, calcium, vitamin E, and vitamin B6; however, guava is richer in vitamin C, folate, fiber, and copper.
  • Daily need coverage for vitamin K for mustard Greens Raw is 212% higher.
  • Mustard Greens Raw contain 6 times more calcium than guava. While mustard Greens Raw contain 115mg of calcium, guava contains only 18mg.

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

Infographic

Mustard Greens Raw vs Guava 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.
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%
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%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +538.9%
Contains more IronIron +530.8%
Contains more PhosphorusPhosphorus +45%
Contains more SeleniumSelenium +50%
Contains more CopperCopper +39.4%
Contains less SodiumSodium -90%
~equal in Potassium ~417mg
~equal in Zinc ~0.23mg

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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Guava DV% diff.
Vitamin K 257.5µg 2.6µg 212%
Vitamin C 70mg 228.3mg 176%
Iron 1.64mg 0.26mg 17%
Vitamin A 151µg 31µg 13%
Calcium 115mg 18mg 10%
Folate 12µg 49µg 9%
Vitamin E 2.01mg 0.73mg 9%
Fiber 3.2g 5.4g 9%
Manganese 0.15mg 7%
Copper 0.165mg 0.23mg 7%
Vitamin B6 0.18mg 0.11mg 5%
Vitamin B5 0.21mg 0.451mg 5%
Vitamin B2 0.11mg 0.04mg 5%
Carbs 4.67g 14.32g 3%
Phosphorus 58mg 40mg 3%
Calories 27kcal 68kcal 2%
Magnesium 32mg 22mg 2%
Polyunsaturated fat 0.038g 0.401g 2%
Vitamin B3 0.8mg 1.084mg 2%
Choline 0.5mg 7.6mg 1%
Saturated fat 0.01g 0.272g 1%
Vitamin B1 0.08mg 0.067mg 1%
Protein 2.86g 2.55g 1%
Selenium 0.9µg 0.6µg 1%
Sodium 20mg 2mg 1%
Potassium 384mg 417mg 1%
Fats 0.42g 0.95g 1%
Net carbs 1.47g 8.92g N/A
Sugar 1.32g 8.92g N/A
Zinc 0.25mg 0.23mg 0%
Monounsaturated fat 0.092g 0.087g 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
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
Contains more ProteinProtein +12.2%
Contains more WaterWater +12.3%
Contains more FatsFats +126.2%
Contains more CarbsCarbs +206.6%
~equal in Other ~1.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
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
Contains less Sat. FatSaturated fat -96.3%
Contains more Poly. FatPolyunsaturated fat +955.3%
~equal in Monounsaturated fat ~0.087g

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients
  2. Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/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.