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, vitamin A, and folate, while dates are higher in fiber, iron, and potassium.
- Guava's daily need coverage for vitamin C is 253% higher.
- Dates have 62 times less vitamin A than guava. Guava has 624IU of vitamin A, while dates have 10IU.
- Dates have a higher glycemic index (42) than guava (31).
We used Guavas, common, raw and Dates, deglet noor types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CopperCopper | +11.7% |
| 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% |
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.
| 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% |
| Contains more CholineCholine | +20.6% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +143.6% |
| Contains more WaterWater | +293.6% |
| Contains more CarbsCarbs | +424% |
| Contains more OtherOther | +15.9% |
~equal in
Protein
~2.45g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +141.7% |
| Contains more Poly. FatPolyunsaturated fat | +2010.5% |
| Contains less Sat. FatSaturated fat | -88.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 228.3mg | 0.4mg | 253% |
| Fructose | 19.56g | 24% | |
| Carbs | 14.32g | 75.03g | 20% |
| Calories | 68kcal | 282kcal | 11% |
| Iron | 0.26mg | 1.02mg | 10% |
| Fiber | 5.4g | 8g | 10% |
| Folate | 49µg | 19µg | 8% |
| Potassium | 417mg | 656mg | 7% |
| Magnesium | 22mg | 43mg | 5% |
| Vitamin E | 0.73mg | 0.05mg | 5% |
| Manganese | 0.15mg | 0.262mg | 5% |
| Vitamin B6 | 0.11mg | 0.165mg | 4% |
| Selenium | 0.6µg | 3µg | 4% |
| Polyunsaturated fat | 0.401g | 0.019g | 3% |
| Copper | 0.23mg | 0.206mg | 3% |
| Vitamin B5 | 0.451mg | 0.589mg | 3% |
| Phosphorus | 40mg | 62mg | 3% |
| Vitamin A | 31µg | 0µg | 3% |
| Vitamin B2 | 0.04mg | 0.066mg | 2% |
| Calcium | 18mg | 39mg | 2% |
| Vitamin B1 | 0.067mg | 0.052mg | 1% |
| Saturated fat | 0.272g | 0.032g | 1% |
| Vitamin B3 | 1.084mg | 1.274mg | 1% |
| Fats | 0.95g | 0.39g | 1% |
| Zinc | 0.23mg | 0.29mg | 1% |
| Protein | 2.55g | 2.45g | 0% |
| Net carbs | 8.92g | 67.03g | N/A |
| Sugar | 8.92g | 63.35g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin K | 2.6µg | 2.7µg | 0% |
| Choline | 7.6mg | 6.3mg | 0% |
| Monounsaturated fat | 0.087g | 0.036g | 0% |
| Tryptophan | 0.022mg | 0.012mg | 0% |
| Threonine | 0.096mg | 0.043mg | 0% |
| Isoleucine | 0.093mg | 0.049mg | 0% |
| Leucine | 0.171mg | 0.084mg | 0% |
| Lysine | 0.072mg | 0.066mg | 0% |
| Methionine | 0.016mg | 0.022mg | 0% |
| Phenylalanine | 0.006mg | 0.05mg | 0% |
| Valine | 0.087mg | 0.071mg | 0% |
| Histidine | 0.022mg | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
72%
12%
Minerals Daily Need Coverage Score
19%
29%
Comparison summary
Which food is lower in Sugar?
Guava is lower in Sugar (difference - 54.43g)
Which food is lower in glycemic index?
Guava is lower in glycemic index (difference - 11)
Which food is cheaper?
Guava is cheaper (difference - $1.5)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.24g)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
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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.