Guava vs Dates: Nutrition Facts And Benefits

In this article, I’m going to look at the differences and some similarities between guava and dates while discussing thier nutrio content and health benefits. Let’s get started.

Learn about guava

Guava is unquestionably the ‘Fruit in the News.’ Aside from its numerous health advantages, the fruit has recently received attention due to its high antioxidant content. Guava (Psidium guajava L.) has long been a major fruit crop in India. It has long been held in high regard as a result of its:

  1. high nutritional value
  2. simple accessibility
  3. low monetary value
  4. scent that is pleasing
  5. flavorful

Guava, after Amla, has the greatest vitamin C concentration. It also contains a lot of pectin, which is a type of soluble fiber.

A 100g guava (about a medium-sized guava) contains 260mg vitamin C (recommended daily consumption is 40mg) and 8.5g dietary fiber (recommended intake is 25g to 30g per day).

Guava also contains a lot of carotenoids and potassium. The nutritional content of fruit varies according to cultivar, maturation stage, and season. Guava is, in every sense, a superfood.

Aside from the fruit, guava leaves contain a variety of therapeutic and medicinal properties. Guava leaf has antimicrobial properties.

Previous research has shown that the leaves can aid with diabetes. They aid in the regulation of blood glucose levels.

Guava leaves may be consumed in the same way as any other cooked green leafy vegetable or juice. This would provide nourishment on the dish for free.

Learn about Dates

A date is a stone fruit, which means it has a single seed surrounded by a fleshy fruit on the outside (like peaches, mangoes, and olives).

For thousands of years, dates have been a staple meal throughout the Middle East.

Date palms and dates are considered sacred by Muslims, and they are a major part in the diet during the Islamic fasting time of Ramadan.

Depending on the kind, each date can contain 60 to 70 percent sugar and a significant quantity of fiber, making it great as a healthy energy booster. It is also high in iron and may aid in the treatment of anemia.

How to Store Dates

Refrigerate (up to a year) or store at room temperature in an airtight container (a few months).

How can they continue to be so nice for so long? Dates have the lowest moisture content of any entire fruit, at 30%, indicating that they are naturally dehydrated! The sugars in the dates will gradually migrate to the surface as they mature, producing small sugar white spots. Don’t worry, these aren’t mold.

Read also: Guava Vs Blueberries

Dates Nutrition

Dates are a rich source of energy, fiber, sugar, and different vitamins and minerals, according to USDA FoodData Central.

They contain essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium, sulfur, and zinc.

Aside from the nutrients listed above, they may also include vitamins such as thiamin, riboflavin, niacin, vitamin B6, folate, vitamin A, and vitamin K.

Health Benefits of Dates

  1. Excellent Energy Source
  2. Improve Your Brain’s Health
  3. Could Provide Relief from Intestinal Disorders
  4. May Provide Anemia Relief
  5. Heart Diseases Could Be Prevented.

Nutrition Comparison of Dates and Guava

We examined the nutritional values of dates and guava. For a short summary of key nutrients and distinctions between dates and guava:

  1. Date has more beta-carotene, lutein + zeaxanthin, and zeaxanthin than guava, although guava has more lycopene than date.
  2. Dates include more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, and folate.
  3. Dates are high in calcium, dietary fiber, and potassium.
  4. Guava is a good source of vitamin C.

Guava vs Dates: Calories

Dates are heavy in calories, while guava has 77% fewer calories than dates. Guava has 63 calories per 100 grams, whereas dates have 277 calories.

Dates have comparable macronutrient ratios as guava in terms of protein, carbohydrates, and fat. Dates have a macronutrient ratio of 2:98:0, whereas guava juice has a protein, carbohydrate, and fat from calorie ratio of 1:98:1.

Guava vs Dates: Dietary Fiber

Dates are a good source of dietary fiber, with 570 percent more fiber than guava – guava contains 1g of dietary fiber per 100 grams, whereas dates have 6.7g.

Read also: Guava Vs Apricot

Guava vs Dates: Sugar

Dates are heavy in sugar, whereas guava contains 81% less sugar than dates – guava has 13g of sugar per 100 grams, while dates have 66.5g.

Guava vs Dates: Protein

Date contains 19 times more protein than guava: guava has 0.09g of protein per 100 grams, whereas date has 1.8g.


Guava is high in nutrients. Guava not only boasts more Vitamin C than oranges, but it is also high in antioxidants and has been linked to a variety of health advantages. 

Fiber is an important ingredient present in guava while dried dates have a high nutritional value, they should be chosen with caution since their surface is quite sticky and can attract a variety of contaminants.

Finally, bear in mind that dried dates are heavy in sugar and calories, which can lead to weight gain and other health problems if ingested in excess.

To optimize the possible health advantages, it’s ideal to consume it in moderation and as part of a healthy, balanced diet.