Dates vs. Guava — In-Depth Nutrition Comparison
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What are the main differences between dates and guava?
- Dates are richer in fiber, iron, and potassium, while guava is higher in vitamin C, vitamin A, and folate.
- Guava's daily need coverage for vitamin C is 253% higher.
- Guava has 4 times less iron than dates. Dates have 1.02mg of iron, while guava has 0.26mg.
- Dates have a higher glycemic index (42) than guava (31).
We used Dates, deglet noor and Guavas, common, raw types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +95.5% |
| Contains more CalciumCalcium | +116.7% |
| Contains more PotassiumPotassium | +57.3% |
| Contains more IronIron | +292.3% |
| Contains more ZincZinc | +26.1% |
| Contains more PhosphorusPhosphorus | +55% |
| Contains more ManganeseManganese | +74.7% |
| Contains more SeleniumSelenium | +400% |
| Contains more CopperCopper | +11.7% |
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.
| Contains more Vitamin B2Vitamin B2 | +65% |
| Contains more Vitamin B3Vitamin B3 | +17.5% |
| Contains more Vitamin B5Vitamin B5 | +30.6% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin CVitamin C | +56975% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1360% |
| Contains more Vitamin B1Vitamin B1 | +28.8% |
| Contains more FolateFolate | +157.9% |
| Contains more CholineCholine | +20.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0.4mg | 228.3mg | 253% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 14.32g | 20% |
| Calories | 282kcal | 68kcal | 11% |
| Iron | 1.02mg | 0.26mg | 10% |
| Fiber | 8g | 5.4g | 10% |
| Folate | 19µg | 49µg | 8% |
| Potassium | 656mg | 417mg | 7% |
| Magnesium | 43mg | 22mg | 5% |
| Vitamin E | 0.05mg | 0.73mg | 5% |
| Manganese | 0.262mg | 0.15mg | 5% |
| Vitamin B6 | 0.165mg | 0.11mg | 4% |
| Selenium | 3µg | 0.6µg | 4% |
| Polyunsaturated fat | 0.019g | 0.401g | 3% |
| Copper | 0.206mg | 0.23mg | 3% |
| Vitamin B5 | 0.589mg | 0.451mg | 3% |
| Phosphorus | 62mg | 40mg | 3% |
| Vitamin A | 0µg | 31µg | 3% |
| Vitamin B2 | 0.066mg | 0.04mg | 2% |
| Calcium | 39mg | 18mg | 2% |
| Vitamin B1 | 0.052mg | 0.067mg | 1% |
| Saturated fat | 0.032g | 0.272g | 1% |
| Vitamin B3 | 1.274mg | 1.084mg | 1% |
| Fats | 0.39g | 0.95g | 1% |
| Zinc | 0.29mg | 0.23mg | 1% |
| Protein | 2.45g | 2.55g | 0% |
| Net carbs | 67.03g | 8.92g | N/A |
| Sugar | 63.35g | 8.92g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin K | 2.7µg | 2.6µg | 0% |
| Choline | 6.3mg | 7.6mg | 0% |
| Monounsaturated fat | 0.036g | 0.087g | 0% |
| Tryptophan | 0.012mg | 0.022mg | 0% |
| Threonine | 0.043mg | 0.096mg | 0% |
| Isoleucine | 0.049mg | 0.093mg | 0% |
| Leucine | 0.084mg | 0.171mg | 0% |
| Lysine | 0.066mg | 0.072mg | 0% |
| Methionine | 0.022mg | 0.016mg | 0% |
| Phenylalanine | 0.05mg | 0.006mg | 0% |
| Valine | 0.071mg | 0.087mg | 0% |
| Histidine | 0.032mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +424% |
| Contains more OtherOther | +15.9% |
| Contains more FatsFats | +143.6% |
| Contains more WaterWater | +293.6% |
~equal in
Protein
~2.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.2% |
| Contains more Mono. FatMonounsaturated fat | +141.7% |
| Contains more Poly. FatPolyunsaturated fat | +2010.5% |
