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  6. Roselle vs. Avocado

Roselle vs. Avocado — In-Depth Nutrition Comparison

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How are roselle and avocados different?

  • Roselle is richer in calcium, iron, and magnesium, while avocados are higher in vitamin B3, potassium, and vitamin B2.
  • Roselle covers your daily need for calcium, 20% more than avocados.
  • Roselle contains 3 times more iron than avocados. Roselle contains 1.48mg of iron, while avocados contain 0.55mg.

Roselle, raw and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Roselle vs Avocado 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 36% 65% 18% 56% 0% 0% 16% 0.78% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +75.9%
Contains more CalciumCalcium +1691.7%
Contains more IronIron +169.1%
Contains less SodiumSodium -14.3%
Contains more PotassiumPotassium +133.2%
Contains more PhosphorusPhosphorus +40.5%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 4.7% 0% 2.8% 6.5% 5.8% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +509.1%
Contains more Vitamin B2Vitamin B2 +364.3%
Contains more Vitamin B3Vitamin B3 +460.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Roselle Avocado DV% diff.
Vitamin B5 1.389mg 28%
Fiber 6.7g 27%
Monounsaturated fat 9.799g 24%
Fats 0.64g 14.66g 22%
Copper 0.19mg 21%
Calcium 215mg 12mg 20%
Vitamin B6 0.257mg 20%
Folate 81µg 20%
Vitamin K 21µg 18%
Vitamin E 2.07mg 14%
Iron 1.48mg 0.55mg 12%
Polyunsaturated fat 1.816g 12%
Saturated fat 2.126g 10%
Vitamin B3 0.31mg 1.738mg 9%
Potassium 208mg 485mg 8%
Vitamin B2 0.028mg 0.13mg 8%
Calories 49kcal 160kcal 6%
Zinc 0.64mg 6%
Manganese 0.142mg 6%
Magnesium 51mg 29mg 5%
Vitamin B1 0.011mg 0.067mg 5%
Choline 14.2mg 3%
Protein 0.96g 2g 2%
Vitamin C 12mg 10mg 2%
Phosphorus 37mg 52mg 2%
Carbs 11.31g 8.53g 1%
Vitamin A 14µg 7µg 1%
Selenium 0.4µg 1%
Protein per 100 calories 2g 1.3g N/A
Calories per 10 g protein 510kcal 800kcal N/A
Weight per 100 calories 204g 63g N/A
Unsaturated / Saturated Fat ratio 5.5 N/A
Net carbs 11.31g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 6mg 7mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 87%
Protein: 0.96 g
Fats: 0.64 g
Carbs: 11.31 g
Water: 86.58 g
Other: 0.51 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more CarbsCarbs +32.6%
Contains more WaterWater +18.2%
Contains more ProteinProtein +108.3%
Contains more FatsFats +2190.6%
Contains more OtherOther +209.8%

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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. Roselle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168170/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.