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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, Iron, Vitamin A RAE, Calcium, Vitamin E , and Vitamin B6, however, Guava is richer in Vitamin C, Folate, Fiber, and Copper.
  • Daily need coverage for Vitamin K from 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.
Contains more Calcium +538.9%
Contains more Iron +530.8%
Contains more Magnesium +45.5%
Contains more Phosphorus +45%
Contains more Selenium +50%
Contains less Sodium -90%
Contains more Copper +39.4%
Equal in Potassium - 417
Equal in Zinc - 0.23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Contains more Calcium +538.9%
Contains more Iron +530.8%
Contains more Magnesium +45.5%
Contains more Phosphorus +45%
Contains more Selenium +50%
Contains less Sodium -90%
Contains more Copper +39.4%
Equal in Potassium - 417
Equal in Zinc - 0.23

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.
:
5
Guava
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%
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%
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%
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%
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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.2%
Contains more Water +12.3%
Contains more Fats +126.2%
Contains more Carbs +206.6%
Equal in Other - 1.38
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
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 Protein +12.2%
Contains more Water +12.3%
Contains more Fats +126.2%
Contains more Carbs +206.6%
Equal in Other - 1.38

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw Guava
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 Mustard Greens Raw Guava Opinion
Net carbs 1.47g 8.92g Guava
Protein 2.86g 2.55g Mustard Greens Raw
Fats 0.42g 0.95g Guava
Carbs 4.67g 14.32g Guava
Calories 27kcal 68kcal Guava
Sugar 1.32g 8.92g Mustard Greens Raw
Fiber 3.2g 5.4g Guava
Calcium 115mg 18mg Mustard Greens Raw
Iron 1.64mg 0.26mg Mustard Greens Raw
Magnesium 32mg 22mg Mustard Greens Raw
Phosphorus 58mg 40mg Mustard Greens Raw
Potassium 384mg 417mg Guava
Sodium 20mg 2mg Guava
Zinc 0.25mg 0.23mg Mustard Greens Raw
Copper 0.165mg 0.23mg Guava
Manganese 0.15mg Guava
Selenium 0.9µg 0.6µg Mustard Greens Raw
Vitamin A 3024IU 624IU Mustard Greens Raw
Vitamin A RAE 151µg 31µg Mustard Greens Raw
Vitamin E 2.01mg 0.73mg Mustard Greens Raw
Vitamin C 70mg 228.3mg Guava
Vitamin B1 0.08mg 0.067mg Mustard Greens Raw
Vitamin B2 0.11mg 0.04mg Mustard Greens Raw
Vitamin B3 0.8mg 1.084mg Guava
Vitamin B5 0.21mg 0.451mg Guava
Vitamin B6 0.18mg 0.11mg Mustard Greens Raw
Folate 12µg 49µg Guava
Choline 0.5mg 7.6mg Guava
Vitamin K 257.5µg 2.6µg 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 0.01g 0.272g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.087g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.401g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Guava
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
94%
Mustard Greens Raw
74%
Guava
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
19%
Guava

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. 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.