Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Roselle
  5. Compare
  6. Roselle vs. Coconut

Roselle vs. Coconut — In-Depth Nutrition Comparison

Compare

A recap on the differences between roselle and coconut

  • Roselle has more calcium, vitamin C, and vitamin A; however, coconut is higher in iron and phosphorus.
  • Roselle covers your daily calcium needs 20% more than coconut.

Food varieties used in this article are Roselle, raw and Nuts, coconut meat, raw.

Infographic

Roselle vs Coconut 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.
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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +59.4%
Contains more CalciumCalcium +1435.7%
Contains less SodiumSodium -70%
Contains more PotassiumPotassium +71.2%
Contains more IronIron +64.2%
Contains more PhosphorusPhosphorus +205.4%

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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Contains more Vitamin CVitamin C +263.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +74.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Roselle Coconut DV% diff.
Saturated fat 29.698g 135%
Manganese 1.5mg 65%
Fats 0.64g 33.49g 51%
Copper 0.435mg 48%
Fiber 9g 36%
Calcium 215mg 14mg 20%
Selenium 10.1µg 18%
Calories 49kcal 354kcal 15%
Iron 1.48mg 2.43mg 12%
Phosphorus 37mg 113mg 11%
Vitamin C 12mg 3.3mg 10%
Zinc 1.1mg 10%
Folate 26µg 7%
Vitamin B5 0.3mg 6%
Protein 0.96g 3.33g 5%
Magnesium 51mg 32mg 5%
Vitamin B1 0.011mg 0.066mg 5%
Potassium 208mg 356mg 4%
Vitamin B6 0.054mg 4%
Monounsaturated fat 1.425g 4%
Vitamin A 14µg 0µg 2%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Polyunsaturated fat 0.366g 2%
Carbs 11.31g 15.23g 1%
Sodium 6mg 20mg 1%
Vitamin B2 0.028mg 0.02mg 1%
Vitamin B3 0.31mg 0.54mg 1%
Protein per 100 calories 2g 0.94g N/A
Calories per 10 g protein 510kcal 1063kcal N/A
Weight per 100 calories 204g 28g N/A
Unsaturated / Saturated Fat ratio 0.06 N/A
Net carbs 11.31g 6.23g N/A
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more WaterWater +84.3%
Contains more ProteinProtein +246.9%
Contains more FatsFats +5132.8%
Contains more CarbsCarbs +34.7%
Contains more OtherOther +88.2%

People also compare

Roselle
Roselle vs Prickly pear
Prickly pear
Roselle
Roselle vs Rose apple
Rose apple
Roselle
Roselle vs Pitanga (Surinam cherry)
Pitanga (Surinam cherry)
Coconut
Coconut vs Chestnut
Chestnut
Coconut
Coconut vs Cashew
Cashew
Coconut
Coconut vs Almonds
Almonds

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.