Roselle vs. Pomegranate — In-Depth Nutrition Comparison
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What are the differences between Roselle and Pomegranate?
- Roselle is richer than Pomegranate in Calcium, Iron, and Magnesium.
- Roselle's daily need coverage for Calcium is 21% more.
- Roselle has 5 times more Iron than Pomegranate. While Roselle has 1.48mg of Iron, Pomegranate has only 0.3mg.
We used Roselle, raw and Pomegranates, raw types in this article.
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
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Calcium
+2050%
Contains
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Iron
+393.3%
Contains
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Magnesium
+325%
Contains
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Potassium
+13.5%
Contains
less
Sodium
-50%
Equal in Phosphorus - 36
Contains
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Calcium
+2050%
Contains
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Iron
+393.3%
Contains
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Magnesium
+325%
Contains
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Potassium
+13.5%
Contains
less
Sodium
-50%
Equal in Phosphorus - 36
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.
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Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+17.6%
Contains
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Vitamin B1
+509.1%
Contains
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Vitamin B2
+89.3%
Equal in Vitamin B3 - 0.293
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+17.6%
Contains
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Vitamin B1
+509.1%
Contains
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Vitamin B2
+89.3%
Equal in Vitamin B3 - 0.293
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+11.1%
Contains
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Protein
+74%
Contains
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Fats
+82.8%
Contains
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Carbs
+65.3%
Equal in Water - 77.93
Equal in Other - 0.53
Protein:
0.96 g
Fats:
0.64 g
Carbs:
11.31 g
Water:
86.58 g
Other:
0.51 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Contains
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Water
+11.1%
Contains
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Protein
+74%
Contains
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Fats
+82.8%
Contains
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Carbs
+65.3%
Equal in Water - 77.93
Equal in Other - 0.53
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.31g | 14.7g |
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| Protein | 0.96g | 1.67g |
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| Fats | 0.64g | 1.17g |
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| Carbs | 11.31g | 18.7g |
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| Calories | 49kcal | 83kcal |
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| Sugar | 13.67g |
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| Fiber | 4g |
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| Calcium | 215mg | 10mg |
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| Iron | 1.48mg | 0.3mg |
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| Magnesium | 51mg | 12mg |
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| Phosphorus | 37mg | 36mg |
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| Potassium | 208mg | 236mg |
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| Sodium | 6mg | 3mg |
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| Zinc | 0.35mg |
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| Copper | 0.158mg |
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| Manganese | 0.119mg |
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| Selenium | 0.5µg |
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| Vitamin A | 287IU | 0IU |
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| Vitamin A RAE | 14µg | 0µg |
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| Vitamin E | 0.6mg |
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| Vitamin C | 12mg | 10.2mg |
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| Vitamin B1 | 0.011mg | 0.067mg |
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| Vitamin B2 | 0.028mg | 0.053mg |
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| Vitamin B3 | 0.31mg | 0.293mg |
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| Vitamin B5 | 0.377mg |
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| Vitamin B6 | 0.075mg |
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| Folate | 38µg |
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| Vitamin K | 16.4µg |
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| Saturated Fat | 0.12g |
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| Monounsaturated Fat | 0.093g |
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| Polyunsaturated fat | 0.079g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
6%
16%
Minerals Daily Need Coverage Score
19%
14%
Comparison summary
Which food is lower in Sugar?
Roselle is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated Fat?
Roselle is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Roselle is lower in glycemic index (difference - 0)
Which food is cheaper?
Roselle is cheaper (difference - $1)
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.