Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Guava
  5. Compare
  6. Guava vs. Dates

Guava vs. Dates — In-Depth Nutrition Comparison

Compare

What are the main differences between Guava and Dates ?

  • Guava is richer in Vitamin C, and Folate, while Dates are higher in Fiber, Iron, and Potassium.
  • Guava's daily need coverage for Vitamin C is 253% higher.
  • Dates have 15 times less Vitamin E than Guava. Guava has 0.73mg of Vitamin E , while Dates have 0.05mg.
  • Guava is lower in Sugar.

We used Guavas, common, raw and Dates, deglet noor types in this comparison.

Infographic

Guava vs Dates 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.
Guava
Guava
1
:
8
Dates
Dates
Contains more Copper +11.7%
Contains more Calcium +116.7%
Contains more Iron +292.3%
Contains more Magnesium +95.5%
Contains more Phosphorus +55%
Contains more Potassium +57.3%
Contains more Zinc +26.1%
Contains more Manganese +74.7%
Contains more Selenium +400%
Equal in Sodium - 2
Guava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Copper +11.7%
Contains more Calcium +116.7%
Contains more Iron +292.3%
Contains more Magnesium +95.5%
Contains more Phosphorus +55%
Contains more Potassium +57.3%
Contains more Zinc +26.1%
Contains more Manganese +74.7%
Contains more Selenium +400%
Equal in Sodium - 2

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
Guava
5
:
5
Dates
Dates
Contains more Vitamin A +6140%
Contains more Vitamin E +1360%
Contains more Vitamin C +56975%
Contains more Vitamin B1 +28.8%
Contains more Folate +157.9%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +30.6%
Contains more Vitamin B6 +50%
Equal in Vitamin K - 2.7
Guava
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%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +6140%
Contains more Vitamin E +1360%
Contains more Vitamin C +56975%
Contains more Vitamin B1 +28.8%
Contains more Folate +157.9%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +30.6%
Contains more Vitamin B6 +50%
Equal in Vitamin K - 2.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
Guava
3
:
2
Dates
Dates
Contains more Fats +143.6%
Contains more Water +293.6%
Contains more Carbs +424%
Contains more Other +15.9%
Equal in Protein - 2.45
Guava
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 g
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Fats +143.6%
Contains more Water +293.6%
Contains more Carbs +424%
Contains more Other +15.9%
Equal in Protein - 2.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
Guava
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +141.7%
Contains more Polyunsaturated fat +2010.5%
Contains less Saturated Fat -88.2%
Guava
36% 11% 53%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.401 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +141.7%
Contains more Polyunsaturated fat +2010.5%
Contains less Saturated Fat -88.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Guava Dates
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Guava Dates Opinion
Net carbs 8.92g 67.03g Dates
Protein 2.55g 2.45g Guava
Fats 0.95g 0.39g Guava
Carbs 14.32g 75.03g Dates
Calories 68kcal 282kcal Dates
Fructose 19.56g Dates
Sugar 8.92g 63.35g Guava
Fiber 5.4g 8g Dates
Calcium 18mg 39mg Dates
Iron 0.26mg 1.02mg Dates
Magnesium 22mg 43mg Dates
Phosphorus 40mg 62mg Dates
Potassium 417mg 656mg Dates
Sodium 2mg 2mg
Zinc 0.23mg 0.29mg Dates
Copper 0.23mg 0.206mg Guava
Manganese 0.15mg 0.262mg Dates
Selenium 0.6µg 3µg Dates
Vitamin A 624IU 10IU Guava
Vitamin A RAE 31µg 0µg Guava
Vitamin E 0.73mg 0.05mg Guava
Vitamin C 228.3mg 0.4mg Guava
Vitamin B1 0.067mg 0.052mg Guava
Vitamin B2 0.04mg 0.066mg Dates
Vitamin B3 1.084mg 1.274mg Dates
Vitamin B5 0.451mg 0.589mg Dates
Vitamin B6 0.11mg 0.165mg Dates
Folate 49µg 19µg Guava
Vitamin K 2.6µg 2.7µg Dates
Tryptophan 0.022mg 0.012mg Guava
Threonine 0.096mg 0.043mg Guava
Isoleucine 0.093mg 0.049mg Guava
Leucine 0.171mg 0.084mg Guava
Lysine 0.072mg 0.066mg Guava
Methionine 0.016mg 0.022mg Dates
Phenylalanine 0.006mg 0.05mg Dates
Valine 0.087mg 0.071mg Guava
Histidine 0.022mg 0.032mg Dates
Saturated Fat 0.272g 0.032g Dates
Monounsaturated Fat 0.087g 0.036g Guava
Polyunsaturated fat 0.401g 0.019g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Guava
Guava vs Passion fruit
Passion fruit
Guava
Guava vs Mango
Mango
Guava
Guava vs Papaya
Papaya
Dates
Dates vs Figs
Figs
Dates
Dates vs Prunes
Prunes
Dates
Dates vs Jujube
Jujube

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
80%
Guava
12%
Dates
Minerals Daily Need Coverage Score
19%
Guava
29%
Dates

Comparison summary

Which food is lower in Sugar?
Guava
Guava is lower in Sugar (difference - 54.43g)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 11)
Which food is cheaper?
Guava
Guava is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.24g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.