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, iron, and vitamin A.
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.

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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

Roselle

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

Roselle

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 Vitamin CVitamin C	+2900%
Contains more Vitamin AVitamin A	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	8g		32%
Fructose	19.56g		24%
Copper	0.206mg		23%
Carbs	75.03g	11.31g	21%
Calcium	39mg	215mg	18%
Vitamin C	0.4mg	12mg	13%
Potassium	656mg	208mg	13%
Vitamin B6	0.165mg		13%
Calories	282kcal	49kcal	12%
Vitamin B5	0.589mg		12%
Manganese	0.262mg		11%
Iron	1.02mg	1.48mg	6%
Vitamin B3	1.274mg	0.31mg	6%
Selenium	3µg		5%
Folate	19µg		5%
Phosphorus	62mg	37mg	4%
Protein	2.45g	0.96g	3%
Zinc	0.29mg		3%
Vitamin B1	0.052mg	0.011mg	3%
Vitamin B2	0.066mg	0.028mg	3%
Magnesium	43mg	51mg	2%
Vitamin A	0µg	14µg	2%
Vitamin K	2.7µg		2%
Choline	6.3mg		1%
Protein per 100 calories	0.87g	2g	N/A
Calories per 10 g protein	1151kcal	510kcal	N/A
Weight per 100 calories	35g	204g	N/A
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%