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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, and Folate.
  • Guava's daily need coverage for Vitamin C is 253% higher.
  • Guava has 7 times less Sugar than Dates . Dates have 63.35g of Sugar, while Guava has 8.92g.

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

Infographic

Dates 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Dates
Dates
6
:
1
Guava
Guava
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 Copper +11.7%
Equal in Sodium - 2
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Guava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 16% 18% 37% 1% 7% 77%
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 Copper +11.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Dates
Dates
5
:
5
Guava
Guava
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +30.6%
Contains more Vitamin B6 +50%
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%
Equal in Vitamin K - 2.6
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%
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%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +30.6%
Contains more Vitamin B6 +50%
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%
Equal in Vitamin K - 2.6

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.
Dates Guava
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 Dates Guava Opinion
Net carbs 67.03g 8.92g Dates
Protein 2.45g 2.55g Guava
Fats 0.39g 0.95g Guava
Carbs 75.03g 14.32g Dates
Calories 282kcal 68kcal Dates
Starch g g
Fructose 19.56g g Dates
Sugar 63.35g 8.92g Guava
Fiber 8g 5.4g Dates
Calcium 39mg 18mg Dates
Iron 1.02mg 0.26mg Dates
Magnesium 43mg 22mg Dates
Phosphorus 62mg 40mg Dates
Potassium 656mg 417mg Dates
Sodium 2mg 2mg
Zinc 0.29mg 0.23mg Dates
Copper 0.206mg 0.23mg Guava
Vitamin A 10IU 624IU Guava
Vitamin E 0.05mg 0.73mg Guava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 228.3mg Guava
Vitamin B1 0.052mg 0.067mg Guava
Vitamin B2 0.066mg 0.04mg Dates
Vitamin B3 1.274mg 1.084mg Dates
Vitamin B5 0.589mg 0.451mg Dates
Vitamin B6 0.165mg 0.11mg Dates
Folate 19µg 49µg Guava
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 2.6µg Dates
Tryptophan 0.012mg 0.022mg Guava
Threonine 0.043mg 0.096mg Guava
Isoleucine 0.049mg 0.093mg Guava
Leucine 0.084mg 0.171mg Guava
Lysine 0.066mg 0.072mg Guava
Methionine 0.022mg 0.016mg Dates
Phenylalanine 0.05mg 0.006mg Dates
Valine 0.071mg 0.087mg Guava
Histidine 0.032mg 0.022mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.272g Dates
Monounsaturated Fat 0.036g 0.087g Guava
Polyunsaturated fat 0.019g 0.401g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates 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
12
Dates
80
Guava
Mineral Summary Score
30
Dates
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
15%
Dates
15%
Guava
Carbohydrates
75%
Dates
14%
Guava
Fats
2%
Dates
4%
Guava

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

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.