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Prickly pear vs. Roselle — In-Depth Nutrition Comparison

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How are prickly pear and roselle different?

  • Prickly pear is richer in magnesium, while roselle is higher in calcium and iron.
  • Roselle covers your daily need for calcium, 16% more than prickly pear.
  • Prickly pear contains 2 times more magnesium than roselle. Prickly pear contains 85mg of magnesium, while roselle contains 51mg.

Prickly pears, raw and Roselle, raw types were used in this article.

Infographic

Prickly pear 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 19% 11% 27% 3.3% 10% 0.65% 0% 3.3%
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 MagnesiumMagnesium +66.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +283.9%
Contains more IronIron +393.3%
Contains more PhosphorusPhosphorus +54.2%
~equal in Potassium ~208mg
~equal in Manganese ~mg

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.
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 47% 0.67% 0% 0% 3.5% 14% 8.6% 0% 14% 0% 0% 4.5% 0%
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 CVitamin C +16.7%
Contains more Vitamin B1Vitamin B1 +27.3%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B3Vitamin B3 +48.4%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +600%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 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 OtherOther +221.6%
Contains more ProteinProtein +31.5%
Contains more FatsFats +25.5%
Contains more CarbsCarbs +18.2%
~equal in Water ~86.58g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prickly pear Roselle DV% diff.
Calcium 56mg 215mg 16%
Iron 0.3mg 1.48mg 15%
Fiber 3.6g 14%
Copper 0.08mg 9%
Magnesium 85mg 51mg 8%
Vitamin B6 0.06mg 5%
Folate 6µg 2%
Vitamin C 14mg 12mg 2%
Vitamin B2 0.06mg 0.028mg 2%
Phosphorus 24mg 37mg 2%
Polyunsaturated fat 0.213g 1%
Vitamin A 2µg 14µg 1%
Vitamin B3 0.46mg 0.31mg 1%
Selenium 0.6µg 1%
Zinc 0.12mg 1%
Carbs 9.57g 11.31g 1%
Calories 41kcal 49kcal 0%
Protein 0.73g 0.96g 0%
Fats 0.51g 0.64g 0%
Net carbs 5.97g 11.31g N/A
Potassium 220mg 208mg 0%
Sodium 5mg 6mg 0%
Vitamin B1 0.014mg 0.011mg 0%
Saturated fat 0.067g 0%
Monounsaturated fat 0.075g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prickly pear 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
7%
Prickly pear
5%
Roselle
Minerals Daily Need Coverage Score
15%
Prickly pear
19%
Roselle

Comparison summary

Which food is lower in Saturated fat?
Roselle
Roselle is lower in Saturated fat (difference - 0.067g)
Which food is lower in glycemic index?
Roselle
Roselle is lower in glycemic index (difference - 7)
Which food contains less Sodium?
Prickly pear
Prickly pear contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Prickly pear
Prickly pear is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Prickly pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167750/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.