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Guava vs Dates - In-Depth Nutrition Comparison

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What are the main differences between Guava and Dates ?

  • Guava is richer in Vitamin C, and Folate, while Dates are higher in Fiber, Iron, and Potassium.
  • Guava's daily need coverage for Vitamin C is 253% higher.
  • Dates have 15 times less Vitamin E than Guava. Guava has 0.73mg of Vitamin E , while Dates have 0.05mg.
  • Guava is lower in Sugar.

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

Infographic

Guava vs Dates  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
Guava
1
:
Contains more Copper +11.7%
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%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 16% 18% 37% 1% 7% 77%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains more Copper +11.7%
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%
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
Guava
5
:
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%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +30.6%
Contains more Vitamin B6 +50%
Equal in Vitamin K - 2.7
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%
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%
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%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +30.6%
Contains more Vitamin B6 +50%
Equal in Vitamin K - 2.7

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Dates
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
80
Guava
12
Dates
Mineral Summary Score
21
Guava
30
Dates

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%
Guava
15%
Dates
Carbohydrates
14%
Guava
75%
Dates
Fats
4%
Guava
2%
Dates

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. Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.