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  6. Dates vs. Guava

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

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.
Dates
Dates
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Guava
Guava
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 37% 9.8% 77% 6.3% 17% 0.26% 20% 3.3%
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%
~equal in Sodium ~2mg

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.
Dates
Dates
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Guava
Guava
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 761% 0% 10% 15% 17% 9.2% 20% 27% 25% 0% 6.5% 37%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.6µg

All nutrients comparison - raw data values

Nutrient Dates Guava 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%
Selenium 3µg 0.6µg 4%
Vitamin B6 0.165mg 0.11mg 4%
Copper 0.206mg 0.23mg 3%
Phosphorus 62mg 40mg 3%
Vitamin A 0µg 31µg 3%
Vitamin B5 0.589mg 0.451mg 3%
Polyunsaturated fat 0.019g 0.401g 3%
Calcium 39mg 18mg 2%
Vitamin B2 0.066mg 0.04mg 2%
Fats 0.39g 0.95g 1%
Zinc 0.29mg 0.23mg 1%
Vitamin B1 0.052mg 0.067mg 1%
Vitamin B3 1.274mg 1.084mg 1%
Saturated fat 0.032g 0.272g 1%
Protein 2.45g 2.55g 0%
Protein per 100 calories 0.87g 3.8g N/A
Calories per 10 g protein 1151kcal 267kcal N/A
Weight per 100 calories 35g 147g N/A
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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Guava
Guava
3
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 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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Guava
Guava
2
36% 11% 53%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.401 g
Contains less Sat. FatSaturated fat -88.2%
Contains more Mono. FatMonounsaturated fat +141.7%
Contains more Poly. FatPolyunsaturated fat +2010.5%

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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.