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  6. Mustard Greens vs. Guava

Mustard Greens vs. Guava — In-Depth Nutrition Comparison

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Significant differences between mustard Greens and guava

  • Mustard Greens has more vitamin K, vitamin A, calcium, iron, and vitamin E; however, guava is richer in vitamin C, fiber, folate, copper, and potassium.
  • Mustard Greens covers your daily vitamin K needs 492% more than guava.
  • Guava has 20 times less vitamin A than mustard Greens. Mustard Greens has 12370IU of vitamin A, while guava has 624IU.

Specific food types used in this comparison are Mustard greens, cooked, boiled, drained, without salt and Guavas, common, raw.

Infographic

Mustard Greens 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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
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%
Contains more CalciumCalcium +555.6%
Contains more IronIron +234.6%
Contains more MagnesiumMagnesium +69.2%
Contains more PotassiumPotassium +157.4%
Contains more CopperCopper +57.5%
Contains less SodiumSodium -77.8%
~equal in Zinc ~0.23mg
~equal in Phosphorus ~40mg
~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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Guava DV% diff.
Vitamin K 592.7µg 2.6µg 492%
Vitamin C 25.3mg 228.3mg 226%
Vitamin A 618µg 31µg 65%
Fiber 2g 5.4g 14%
Folate 9µg 49µg 10%
Calcium 118mg 18mg 10%
Copper 0.146mg 0.23mg 9%
Iron 0.87mg 0.26mg 8%
Potassium 162mg 417mg 8%
Vitamin E 1.78mg 0.73mg 7%
Vitamin B5 0.12mg 0.451mg 7%
Manganese 0.15mg 7%
Vitamin B3 0.433mg 1.084mg 4%
Carbs 4.51g 14.32g 3%
Polyunsaturated fat 0.046g 0.401g 2%
Vitamin B2 0.063mg 0.04mg 2%
Calories 26kcal 68kcal 2%
Vitamin B1 0.041mg 0.067mg 2%
Magnesium 13mg 22mg 2%
Vitamin B6 0.098mg 0.11mg 1%
Fats 0.47g 0.95g 1%
Choline 0.4mg 7.6mg 1%
Saturated fat 0.012g 0.272g 1%
Protein 2.56g 2.55g 0%
Net carbs 2.51g 8.92g N/A
Sugar 1.41g 8.92g N/A
Zinc 0.22mg 0.23mg 0%
Phosphorus 42mg 40mg 0%
Sodium 9mg 2mg 0%
Selenium 0.6µg 0.6µg 0%
Monounsaturated fat 0.11g 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% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 WaterWater +13.6%
Contains more FatsFats +102.1%
Contains more CarbsCarbs +217.5%
Contains more OtherOther +102.9%
~equal in Protein ~2.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 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 -95.6%
Contains more Mono. FatMonounsaturated fat +26.4%
Contains more Poly. FatPolyunsaturated fat +771.7%

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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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.