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Mustard Greens vs Guava - In-Depth Nutrition Comparison

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How are Mustard Greens and Guava different?

  • Mustard Greens 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 is 212% higher.
  • Mustard Greens contain 6 times more Calcium than Guava. While Mustard Greens 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 vs Guava infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart 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 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 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 16% 18% 37% 1% 7% 77%
Contains more Calcium +538.9%
Contains more Iron +530.8%
Contains more Magnesium +45.5%
Contains more Phosphorus +45%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 15% 0% 761% 17% 10% 21% 28% 26% 37% 0% 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mustard Greens 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 Guava Opinion
Net carbs 1.47g 8.92g Guava
Protein 2.86g 2.55g Mustard Greens
Fats 0.42g 0.95g Guava
Carbs 4.67g 14.32g Guava
Calories 27kcal 68kcal Guava
Starch g g
Fructose g g
Sugar 1.32g 8.92g Mustard Greens
Fiber 3.2g 5.4g Guava
Calcium 115mg 18mg Mustard Greens
Iron 1.64mg 0.26mg Mustard Greens
Magnesium 32mg 22mg Mustard Greens
Phosphorus 58mg 40mg Mustard Greens
Potassium 384mg 417mg Guava
Sodium 20mg 2mg Guava
Zinc 0.25mg 0.23mg Mustard Greens
Copper 0.165mg 0.23mg Guava
Vitamin A 3024IU 624IU Mustard Greens
Vitamin E 2.01mg 0.73mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 228.3mg Guava
Vitamin B1 0.08mg 0.067mg Mustard Greens
Vitamin B2 0.11mg 0.04mg Mustard Greens
Vitamin B3 0.8mg 1.084mg Guava
Vitamin B5 0.21mg 0.451mg Guava
Vitamin B6 0.18mg 0.11mg Mustard Greens
Folate 12µg 49µg Guava
Vitamin B12 0µg 0µg
Vitamin K 257.5µg 2.6µg Mustard Greens
Tryptophan mg 0.022mg Guava
Threonine mg 0.096mg Guava
Isoleucine mg 0.093mg Guava
Leucine mg 0.171mg Guava
Lysine mg 0.072mg Guava
Methionine mg 0.016mg Guava
Phenylalanine mg 0.006mg Guava
Valine mg 0.087mg Guava
Histidine mg 0.022mg Guava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 0.272g Mustard Greens
Monounsaturated Fat 0.092g 0.087g Mustard Greens
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 Guava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
102
Mustard Greens
80
Guava
Mineral Summary Score
30
Mustard Greens
21
Guava

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Mustard Greens
15%
Guava
Carbohydrates
5%
Mustard Greens
14%
Guava
Fats
2%
Mustard Greens
4%
Guava

Comparison summary

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mustard Greens - 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.