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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 Sugars than Dates . Dates have 63.35g of Sugars, while Guava has 8.92g.

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

Infographic

Dates 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
Dates
Dates
6
:
1
Guava
Guava
Contains more Iron +292.3%
Contains more Calcium +116.7%
Contains more Potassium +57.3%
Contains more Magnesium +95.5%
Contains more Zinc +26.1%
Contains more Phosphorus +55%
Contains more Copper +11.7%
Equal in Sodium - 2
Dates
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Guava
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 37% 16% 77% 7% 18% 1%
Contains more Iron +292.3%
Contains more Calcium +116.7%
Contains more Potassium +57.3%
Contains more Magnesium +95.5%
Contains more Zinc +26.1%
Contains more Phosphorus +55%
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 C +56975%
Contains more Vitamin A +6140%
Contains more Vitamin E +1360%
Contains more Vitamin B1 +28.8%
Contains more Folate +157.9%
Equal in Vitamin K - 2.6
Dates
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Guava
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 761% 38% 15% 0% 17% 10% 21% 28% 26% 0% 7% 37%
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 C +56975%
Contains more Vitamin A +6140%
Contains more Vitamin E +1360%
Contains more Vitamin B1 +28.8%
Contains more Folate +157.9%
Equal in Vitamin K - 2.6

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
15%
Dates
15%
Guava
Carbohydrates
75%
Dates
14%
Guava
Fats
2%
Dates
4%
Guava

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Guava
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dates Guava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Guava
Guava contains less Sugars (difference - 54.43g)
Which food is lower in glycemic index?
Guava
Guava is lower in glycemic index (difference - 30)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dates Guava Opinion
Calories 282 68 Dates
Protein 2.45 2.55 Guava
Fats 0.39 0.95 Guava
Vitamin C 0.4 228.3 Guava
Carbs 75.03 14.32 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.26 Dates
Calcium 39 18 Dates
Potassium 656 417 Dates
Magnesium 43 22 Dates
Sugars 63.35 8.92 Guava
Fiber 8 5.4 Dates
Copper 0.206 0.23 Guava
Zinc 0.29 0.23 Dates
Starch
Phosphorus 62 40 Dates
Sodium 2 2
Vitamin A 10 624 Guava
Vitamin E 0.05 0.73 Guava
Vitamin D 0 0
Vitamin B1 0.052 0.067 Guava
Vitamin B2 0.066 0.04 Dates
Vitamin B3 1.274 1.084 Dates
Vitamin B5 0.589 0.451 Dates
Vitamin B6 0.165 0.11 Dates
Vitamin B12 0 0
Vitamin K 2.7 2.6 Dates
Folate 19 49 Guava
Trans Fat 0 0
Saturated Fat 0.032 0.272 Dates
Monounsaturated Fat 0.036 0.087 Guava
Polyunsaturated fat 0.019 0.401 Guava
Tryptophan 0.012 0.022 Guava
Threonine 0.043 0.096 Guava
Isoleucine 0.049 0.093 Guava
Leucine 0.084 0.171 Guava
Lysine 0.066 0.072 Guava
Methionine 0.022 0.016 Dates
Phenylalanine 0.05 0.006 Dates
Valine 0.071 0.087 Guava
Histidine 0.032 0.022 Dates
Fructose 19.56 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.