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Raspberry vs. Roselle — In-Depth Nutrition Comparison

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Summary of differences between Raspberry and Roselle

  • Raspberry has more Vitamin C, while Roselle has more Calcium, Iron, and Magnesium.
  • Roselle covers your daily need of Calcium 19% more than Raspberry.
  • Raspberry contains 2 times more Vitamin C than Roselle. While Raspberry contains 26.2mg of Vitamin C, Roselle contains only 12mg.

These are the specific foods used in this comparison Raspberries, raw and Roselle, raw.

Infographic

Raspberry 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 less Sodium -83.3%
Contains more Calcium +760%
Contains more Iron +114.5%
Contains more Magnesium +131.8%
Contains more Phosphorus +27.6%
Contains more Potassium +37.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 56% 37% 16% 19% 1% 0% 0% 0% 0%
Contains less Sodium -83.3%
Contains more Calcium +760%
Contains more Iron +114.5%
Contains more Magnesium +131.8%
Contains more Phosphorus +27.6%
Contains more Potassium +37.7%

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 C +118.3%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +35.7%
Contains more Vitamin B3 +92.9%
Contains more Vitamin A +769.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 7% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 0% 0% 40% 3% 7% 6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +118.3%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +35.7%
Contains more Vitamin B3 +92.9%
Contains more Vitamin A +769.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +25%
Contains more Other +10.9%
Equal in Fats - 0.64
Equal in Carbs - 11.31
Equal in Water - 86.58
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 +25%
Contains more Other +10.9%
Equal in Fats - 0.64
Equal in Carbs - 11.31
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.
Raspberry 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 Raspberry Roselle Opinion
Net carbs 5.44g 11.31g Roselle
Protein 1.2g 0.96g Raspberry
Fats 0.65g 0.64g Raspberry
Carbs 11.94g 11.31g Raspberry
Calories 52kcal 49kcal Raspberry
Fructose 2.35g Raspberry
Sugar 4.42g Roselle
Fiber 6.5g Raspberry
Calcium 25mg 215mg Roselle
Iron 0.69mg 1.48mg Roselle
Magnesium 22mg 51mg Roselle
Phosphorus 29mg 37mg Roselle
Potassium 151mg 208mg Roselle
Sodium 1mg 6mg Raspberry
Zinc 0.42mg Raspberry
Copper 0.09mg Raspberry
Manganese 0.67mg Raspberry
Selenium 0.2µg Raspberry
Vitamin A 33IU 287IU Roselle
Vitamin A RAE 2µg 14µg Roselle
Vitamin E 0.87mg Raspberry
Vitamin C 26.2mg 12mg Raspberry
Vitamin B1 0.032mg 0.011mg Raspberry
Vitamin B2 0.038mg 0.028mg Raspberry
Vitamin B3 0.598mg 0.31mg Raspberry
Vitamin B5 0.329mg Raspberry
Vitamin B6 0.055mg Raspberry
Folate 21µg Raspberry
Choline 12.3mg Raspberry
Vitamin K 7.8µg Raspberry
Saturated Fat 0.019g Roselle
Monounsaturated Fat 0.064g Raspberry
Polyunsaturated fat 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry 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
16%
Raspberry
6%
Roselle
Minerals Daily Need Coverage Score
20%
Raspberry
19%
Roselle

Comparison summary

Which food is lower in Sugar?
Roselle
Roselle is lower in Sugar (difference - 4.42g)
Which food is lower in Saturated Fat?
Roselle
Roselle is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Roselle
Roselle is lower in glycemic index (difference - 26)
Which food is cheaper?
Roselle
Roselle is cheaper (difference - $0.7)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Raspberry
Raspberry 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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.