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Mango vs. Roselle — In-Depth Nutrition Comparison

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What are the differences between Mango and Roselle?

  • Mango is higher in Vitamin C, yet Roselle is higher in Calcium, Iron, and Magnesium.
  • Mango's daily need coverage for Vitamin C is 27% more.

We used Mangos, raw and Roselle, raw types in this article.

Infographic

Mango vs Roselle infographic
Infographic link

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.
Mango
5
:
Contains less Sodium -83.3%
Contains more Calcium +1854.5%
Contains more Iron +825%
Contains more Magnesium +410%
Contains more Phosphorus +164.3%
Contains more Potassium +23.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.3% 6% 7.1% 6% 15% 0.13% 2.5% 37% 8.2% 3.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 56% 36% 16% 18% 0.78% 0% 0% 0% 0%
Contains less Sodium -83.3%
Contains more Calcium +1854.5%
Contains more Iron +825%
Contains more Magnesium +410%
Contains more Phosphorus +164.3%
Contains more Potassium +23.8%

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.
Mango
12
:
Contains more Vitamin A +277%
Contains more Vitamin C +203.3%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B2 +35.7%
Contains more Vitamin B3 +115.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 18% 0% 121% 7% 8.8% 13% 12% 27% 32% 0% 4.1% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 17% 0% 0% 40% 2.8% 6.5% 5.8% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +277%
Contains more Vitamin C +203.3%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B2 +35.7%
Contains more Vitamin B3 +115.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
1
:
Contains more Carbs +32.4%
Contains more Protein +17.1%
Contains more Fats +68.4%
Contains more Other +41.7%
Equal in Water - 86.58
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 Carbs +32.4%
Contains more Protein +17.1%
Contains more Fats +68.4%
Contains more Other +41.7%
Equal in Water - 86.58

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango 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 Mango Roselle Opinion
Net carbs 13.38g 11.31g Mango
Protein 0.82g 0.96g Roselle
Fats 0.38g 0.64g Roselle
Carbs 14.98g 11.31g Mango
Calories 60kcal 49kcal Mango
Fructose 4.68g Mango
Sugar 13.66g Roselle
Fiber 1.6g Mango
Calcium 11mg 215mg Roselle
Iron 0.16mg 1.48mg Roselle
Magnesium 10mg 51mg Roselle
Phosphorus 14mg 37mg Roselle
Potassium 168mg 208mg Roselle
Sodium 1mg 6mg Mango
Zinc 0.09mg Mango
Copper 0.111mg Mango
Manganese 0.063mg Mango
Selenium 0.6µg Mango
Vitamin A 1082IU 287IU Mango
Vitamin A RAE 54µg 14µg Mango
Vitamin E 0.9mg Mango
Vitamin C 36.4mg 12mg Mango
Vitamin B1 0.028mg 0.011mg Mango
Vitamin B2 0.038mg 0.028mg Mango
Vitamin B3 0.669mg 0.31mg Mango
Vitamin B5 0.197mg Mango
Vitamin B6 0.119mg Mango
Folate 43µg Mango
Choline 7.6mg Mango
Vitamin K 4.2µg Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.092g Roselle
Monounsaturated Fat 0.14g Mango
Polyunsaturated fat 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Roselle
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Mango
6%
Roselle
Minerals Daily Need Coverage Score
9%
Mango
19%
Roselle

Comparison summary

Which food is lower in Sugar?
Roselle
Roselle is lower in Sugar (difference - 13.66g)
Which food is lower in Saturated Fat?
Roselle
Roselle is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Roselle
Roselle is lower in glycemic index (difference - 51)
Which food is cheaper?
Roselle
Roselle is cheaper (difference - $0.3)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Mango
Mango 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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.