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Pomegranate vs. Roselle — In-Depth Nutrition Comparison

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What are the differences between Pomegranate and Roselle?

  • Roselle is richer than Pomegranate in Calcium, Iron, and Magnesium.
  • Roselle's daily need coverage for Calcium is 21% more.

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

Infographic

Pomegranate 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.
Contains more Potassium +13.5%
Contains less Sodium -50%
Contains more Calcium +2050%
Contains more Iron +393.3%
Contains more Magnesium +325%
Equal in Phosphorus - 37
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8.6% 15% 21% 0.39% 9.5% 53% 16% 2.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 56% 36% 16% 18% 0.78% 0% 0% 0% 0%
Contains more Potassium +13.5%
Contains less Sodium -50%
Contains more Calcium +2050%
Contains more Iron +393.3%
Contains more Magnesium +325%
Equal in Phosphorus - 37

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 B1 +509.1%
Contains more Vitamin B2 +89.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +17.6%
Equal in Vitamin B3 - 0.31
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 12% 0% 34% 17% 12% 5.5% 23% 17% 29% 0% 4.1% 41%
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 B1 +509.1%
Contains more Vitamin B2 +89.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +17.6%
Equal in Vitamin B3 - 0.31

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +74%
Contains more Fats +82.8%
Contains more Carbs +65.3%
Contains more Water +11.1%
Equal in Other - 0.51
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 Protein +74%
Contains more Fats +82.8%
Contains more Carbs +65.3%
Contains more Water +11.1%
Equal in Other - 0.51

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate 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 Pomegranate Roselle Opinion
Net carbs 14.7g 11.31g Pomegranate
Protein 1.67g 0.96g Pomegranate
Fats 1.17g 0.64g Pomegranate
Carbs 18.7g 11.31g Pomegranate
Calories 83kcal 49kcal Pomegranate
Sugar 13.67g Roselle
Fiber 4g Pomegranate
Calcium 10mg 215mg Roselle
Iron 0.3mg 1.48mg Roselle
Magnesium 12mg 51mg Roselle
Phosphorus 36mg 37mg Roselle
Potassium 236mg 208mg Pomegranate
Sodium 3mg 6mg Pomegranate
Zinc 0.35mg Pomegranate
Copper 0.158mg Pomegranate
Manganese 0.119mg Pomegranate
Selenium 0.5µg Pomegranate
Vitamin A 0IU 287IU Roselle
Vitamin A RAE 0µg 14µg Roselle
Vitamin E 0.6mg Pomegranate
Vitamin C 10.2mg 12mg Roselle
Vitamin B1 0.067mg 0.011mg Pomegranate
Vitamin B2 0.053mg 0.028mg Pomegranate
Vitamin B3 0.293mg 0.31mg Roselle
Vitamin B5 0.377mg Pomegranate
Vitamin B6 0.075mg Pomegranate
Folate 38µg Pomegranate
Choline 7.6mg Pomegranate
Vitamin K 16.4µg Pomegranate
Saturated Fat 0.12g Roselle
Monounsaturated Fat 0.093g Pomegranate
Polyunsaturated fat 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate 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
15%
Pomegranate
6%
Roselle
Minerals Daily Need Coverage Score
14%
Pomegranate
19%
Roselle

Comparison summary

Which food is lower in Sugar?
Roselle
Roselle is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated Fat?
Roselle
Roselle is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Roselle
Roselle is lower in glycemic index (difference - 0)
Which food is cheaper?
Roselle
Roselle is cheaper (difference - $1)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Pomegranate
Pomegranate 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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.