Coconut vs. Roselle — In-Depth Nutrition Comparison
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A recap on the differences between coconut and roselle
- Coconut has more iron and phosphorus; however, roselle is higher in calcium, vitamin C, and vitamin A.
- Roselle covers your daily calcium needs 20% more than coconut.
- Roselle contains 3 times less phosphorus than coconut. Coconut contains 113mg of phosphorus, while roselle contains 37mg.
Food varieties used in this article are Nuts, coconut meat, raw and Roselle, raw.
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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 more PotassiumPotassium | +71.2% |
| Contains more IronIron | +64.2% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +205.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +59.4% |
| Contains more CalciumCalcium | +1435.7% |
| Contains less SodiumSodium | -70% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +500% |
| Contains more Vitamin B3Vitamin B3 | +74.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +263.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +40% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 135% | |
| Manganese | 1.5mg | 65% | |
| Fats | 33.49g | 0.64g | 51% |
| Copper | 0.435mg | 48% | |
| Fiber | 9g | 36% | |
| Calcium | 14mg | 215mg | 20% |
| Selenium | 10.1µg | 18% | |
| Calories | 354kcal | 49kcal | 15% |
| Iron | 2.43mg | 1.48mg | 12% |
| Phosphorus | 113mg | 37mg | 11% |
| Vitamin C | 3.3mg | 12mg | 10% |
| Zinc | 1.1mg | 10% | |
| Folate | 26µg | 7% | |
| Vitamin B5 | 0.3mg | 6% | |
| Protein | 3.33g | 0.96g | 5% |
| Vitamin B1 | 0.066mg | 0.011mg | 5% |
| Magnesium | 32mg | 51mg | 5% |
| Potassium | 356mg | 208mg | 4% |
| Vitamin B6 | 0.054mg | 4% | |
| Monounsaturated fat | 1.425g | 4% | |
| Vitamin A | 0µg | 14µg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Polyunsaturated fat | 0.366g | 2% | |
| Choline | 12.1mg | 2% | |
| Sodium | 20mg | 6mg | 1% |
| Vitamin B2 | 0.02mg | 0.028mg | 1% |
| Vitamin B3 | 0.54mg | 0.31mg | 1% |
| Carbs | 15.23g | 11.31g | 1% |
| Net carbs | 6.23g | 11.31g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +246.9% |
| Contains more FatsFats | +5132.8% |
| Contains more CarbsCarbs | +34.7% |
| Contains more OtherOther | +88.2% |
| Contains more WaterWater | +84.3% |
