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.

Coconut

Roselle

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.

Coconut

Roselle

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 Vitamin CVitamin C	+263.6%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+40%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

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%
Magnesium	32mg	51mg	5%
Vitamin B1	0.066mg	0.011mg	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%
Choline	12.1mg		2%
Polyunsaturated fat	0.366g		2%
Carbs	15.23g	11.31g	1%
Sodium	20mg	6mg	1%
Vitamin B2	0.02mg	0.028mg	1%
Vitamin B3	0.54mg	0.31mg	1%
Protein per 100 calories	0.94g	2g	N/A
Calories per 10 g protein	1063kcal	510kcal	N/A
Weight per 100 calories	28g	204g	N/A
Unsaturated / Saturated Fat ratio	0.06		N/A
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%