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Dates vs. Roselle — In-Depth Nutrition Comparison

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How are dates and roselle different?

  • Dates are richer in potassium and vitamin B3, while roselle is higher in calcium, vitamin C, and iron.
  • Roselle covers your daily need for calcium, 18% more than dates.
  • Dates contain 4 times more vitamin B3 than roselle. Dates contain 1.274mg of vitamin B3, while roselle contains 0.31mg.

Dates, deglet noor and Roselle, raw types were used in this article.

Infographic

Dates vs Roselle 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.
Dates
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 65% 18% 56% 0% 0% 16% 0.78% 0% 0%
Contains more PotassiumPotassium +215.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +67.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +18.6%
Contains more CalciumCalcium +451.3%
Contains more IronIron +45.1%

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.
Dates
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 4.7% 0% 0% 2.8% 6.5% 5.8% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +372.7%
Contains more Vitamin B2Vitamin B2 +135.7%
Contains more Vitamin B3Vitamin B3 +311%
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 +2900%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
11% 87%
Protein: 0.96 g
Fats: 0.64 g
Carbs: 11.31 g
Water: 86.58 g
Other: 0.51 g
Contains more ProteinProtein +155.2%
Contains more CarbsCarbs +563.4%
Contains more OtherOther +213.7%
Contains more FatsFats +64.1%
Contains more WaterWater +321.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Roselle
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Dates Roselle DV% diff.
Fiber 8g 32%
Fructose 19.56g 24%
Copper 0.206mg 23%
Carbs 75.03g 11.31g 21%
Calcium 39mg 215mg 18%
Vitamin B6 0.165mg 13%
Vitamin C 0.4mg 12mg 13%
Potassium 656mg 208mg 13%
Vitamin B5 0.589mg 12%
Calories 282kcal 49kcal 12%
Manganese 0.262mg 11%
Vitamin B3 1.274mg 0.31mg 6%
Iron 1.02mg 1.48mg 6%
Folate 19µg 5%
Selenium 3µg 5%
Phosphorus 62mg 37mg 4%
Vitamin B1 0.052mg 0.011mg 3%
Protein 2.45g 0.96g 3%
Zinc 0.29mg 3%
Vitamin B2 0.066mg 0.028mg 3%
Vitamin K 2.7µg 2%
Vitamin A 0µg 14µg 2%
Magnesium 43mg 51mg 2%
Choline 6.3mg 1%
Fats 0.39g 0.64g 0%
Net carbs 67.03g 11.31g N/A
Sugar 63.35g N/A
Sodium 2mg 6mg 0%
Vitamin E 0.05mg 0%
Saturated fat 0.032g 0%
Monounsaturated fat 0.036g 0%
Polyunsaturated fat 0.019g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Roselle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
12%
Dates
5%
Roselle
Minerals Daily Need Coverage Score
29%
Dates
19%
Roselle

Comparison summary

Which food is lower in Sugar?
Roselle
Roselle is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated fat?
Roselle
Roselle is lower in Saturated fat (difference - 0.032g)
Which food is lower in glycemic index?
Roselle
Roselle is lower in glycemic index (difference - 42)
Which food is cheaper?
Roselle
Roselle is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Dates
Dates 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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Roselle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168170/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.