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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 Sugars.

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 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%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 37% 16% 77% 7% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains more Copper +11.7%
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%
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 C +56975%
Contains more Vitamin A +6140%
Contains more Vitamin E +1360%
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 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%
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%
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%
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 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
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 the food
Protein
15%
Guava
15%
Dates
Carbohydrates
14%
Guava
75%
Dates
Fats
4%
Guava
2%
Dates

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