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  6. Guava vs. Dates

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 624 IU of vitamin A, while dates have 10 IU.
  • Dates have a higher glycemic index (42) than guava (31).

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

Infographic

Guava vs Dates 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.
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%
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%
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%
~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.
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%
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%
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 Vitamin B2Vitamin B2 +65%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +30.6%
Contains more Vitamin B6Vitamin B6 +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.7µg

All nutrients comparison - raw data values

Nutrient Guava Dates 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%
Selenium 0.6µg 3µg 4%
Vitamin B6 0.11mg 0.165mg 4%
Copper 0.23mg 0.206mg 3%
Phosphorus 40mg 62mg 3%
Vitamin A 31µg 0µg 3%
Vitamin B5 0.451mg 0.589mg 3%
Polyunsaturated fat 0.401g 0.019g 3%
Calcium 18mg 39mg 2%
Vitamin B2 0.04mg 0.066mg 2%
Fats 0.95g 0.39g 1%
Zinc 0.23mg 0.29mg 1%
Vitamin B1 0.067mg 0.052mg 1%
Vitamin B3 1.084mg 1.274mg 1%
Saturated fat 0.272g 0.032g 1%
Protein 2.55g 2.45g 0%
Protein per 100 calories 3.8g 0.87g N/A
Calories per 10 g protein 267kcal 1151kcal N/A
Weight per 100 calories 147g 35g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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
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
Contains more Mono. FatMonounsaturated fat +141.7%
Contains more Poly. FatPolyunsaturated fat +2010.5%
Contains less Sat. FatSaturated fat -88.2%

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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. 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.