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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
1
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 Manganese +74.7%
Contains more Selenium +400%
Contains more Copper +11.7%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 16% 18% 37% 1% 7% 77% 20% 4%
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%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
5
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
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%
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

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 19.56g 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
Manganese 0.262mg 0.15mg Dates
Selenium 3µg 0.6µg Dates
Vitamin A 10IU 624IU Guava
Vitamin A RAE 0µg 31µg Guava
Vitamin E 0.05mg 0.73mg Guava
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 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
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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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
12%
Dates
80%
Guava
Minerals Daily Need Coverage Score
29%
Dates
19%
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

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. 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.