Dates vs. Guava Juice
Nutrition comparison of Dates and Guava Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
guava juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and guava juice:
- Date has more beta-carotene and lutein + zeaxanthin than guava juice, however, guava juice contains more lycopene than date.
- Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Date is an excellent source of calcium, dietary fiber and potassium.
- Guava juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Guava Juice (Guava nectar, canned, with added ascorbic acid) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and guava juice has 77% less calories than date - guava juice has 63 calories per 100 grams and date has 277 calories.
For macronutrient ratios, dates is similar to guava juice for protein, carbs and fat. Dates has a macronutrient ratio of 2:98:0 and for guava juice, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Guava Juice | |
|---|---|---|
| Protein | 2% | 1% |
| Carbohydrates | 98% | 98% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and guava juice has 78% less carbohydrates than date - guava juice has 16.3g of total carbs per 100 grams and date has 75g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 570% more dietary fiber than guava juice - guava juice has 1g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.
sugar
Date is high in sugar and guava juice has 81% less sugar than date - guava juice has 13g of sugar per 100 grams and date has 66.5g of sugar.
Protein
protein
Date has 19 times more protein than guava juice - guava juice has 0.09g of protein per 100 grams and date has 1.8g of protein.
Fat
saturated fat
Both guava juice and dates are low in saturated fat - guava juice has 0.02g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Guava juice is an excellent source of Vitamin C and it has more Vitamin C than date - guava juice has 21.1mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than guava juice - date has 7ug of Vitamin A per 100 grams and guava juice does not contain significant amounts.
Vitamin E
Guava juice and dates contain similar amounts of Vitamin E - guava juice has 0.05mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Guava juice and dates contain similar amounts of Vitamin K - guava juice has 1ug of Vitamin K per 100 grams and date has 2.7ug of Vitamin K.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Dates | Guava Juice | |
|---|---|---|
| Thiamin | 0.05 MG | 0.003 MG |
| Riboflavin | 0.06 MG | 0.003 MG |
| Niacin | 1.61 MG | 0.17 MG |
| Pantothenic acid | 0.805 MG | 0.08 MG |
| Vitamin B6 | 0.249 MG | 0.01 MG |
| Folate | 15 UG | 3 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 700% more calcium than guava juice - guava juice has 8mg of calcium per 100 grams and date has 64mg of calcium.
iron
Date has 137% more iron than guava juice - guava juice has 0.38mg of iron per 100 grams and date has 0.9mg of iron.
potassium
Date is an excellent source of potassium and it has 16 times more potassium than guava juice - guava juice has 39mg of potassium per 100 grams and date has 696mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, date has more beta-carotene and lutein + zeaxanthin than guava juice per 100 grams, however, guava juice contains more lycopene than date per 100 grams.
| Dates | Guava Juice | |
|---|---|---|
| beta-carotene | 89 UG | ~ |
| lutein + zeaxanthin | 23 UG | ~ |
| lycopene | ~ | 35 UG |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Dates (Dates, medjool) and Guava Juice (Guava nectar, canned, with added ascorbic acid) .
Dates g
()
|
Daily Values (%) |
Guava Juice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does guava juice or dates contain more calories in 100 grams?Date is high in calories and guava juice has 80% less calories than date - guava juice has 63 calories in 100g and date has 277 calories.
Does guava juice or dates have more carbohydrates?
By weight, date is high in carbohydrates and guava juice has 80% fewer carbohydrates than date - guava juice has 16.3g of carbs for 100g and date has 75g of carbohydrates.
Does guava juice or dates contain more calcium?
Date is a rich source of calcium and it has 700% more calcium than guava juice - guava juice has 8mg of calcium in 100 grams and date has 64mg of calcium.
Does guava juice or dates contain more potassium?
Date is a rich source of potassium and it has 16 times more potassium than guava juice - guava juice has 39mg of potassium in 100 grams and date has 696mg of potassium.