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Roselle vs. Dates — In-Depth Nutrition Comparison

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How are Roselle and Dates different?

  • Roselle is richer in Calcium, Vitamin C, and Iron, while Dates are higher in Potassium, and Vitamin B3.
  • Roselle covers your daily need of Calcium 18% more than Dates .
  • Roselle contains 30 times more Vitamin C than Dates . Roselle contains 12mg of Vitamin C, while Dates contain 0.4mg.

Roselle, raw and Dates, deglet noor types were used in this article.

Infographic

Roselle vs Dates  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.
Contains more Calcium +451.3%
Contains more Iron +45.1%
Contains more Magnesium +18.6%
Contains more Phosphorus +67.6%
Contains more Potassium +215.4%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 56% 36% 16% 18% 0.78% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 38% 31% 27% 58% 0.26% 7.9% 69% 34% 16%
Contains more Calcium +451.3%
Contains more Iron +45.1%
Contains more Magnesium +18.6%
Contains more Phosphorus +67.6%
Contains more Potassium +215.4%
Contains less Sodium -66.7%

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.
:
10
Dates
Contains more Vitamin A +2770%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B2 +135.7%
Contains more Vitamin B3 +311%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.6% 1% 0% 1.3% 13% 15% 24% 35% 38% 14% 0% 3.4% 6.8%
Contains more Vitamin A +2770%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B2 +135.7%
Contains more Vitamin B3 +311%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +64.1%
Contains more Water +321.7%
Contains more Protein +155.2%
Contains more Carbs +563.4%
Contains more Other +213.7%
11% 87%
Protein: 0.96 g
Fats: 0.64 g
Carbs: 11.31 g
Water: 86.58 g
Other: 0.51 g
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Fats +64.1%
Contains more Water +321.7%
Contains more Protein +155.2%
Contains more Carbs +563.4%
Contains more Other +213.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roselle Dates
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 Roselle Dates Opinion
Net carbs 11.31g 67.03g Dates
Protein 0.96g 2.45g Dates
Fats 0.64g 0.39g Roselle
Carbs 11.31g 75.03g Dates
Calories 49kcal 282kcal Dates
Fructose 19.56g Dates
Sugar 63.35g Roselle
Fiber 8g Dates
Calcium 215mg 39mg Roselle
Iron 1.48mg 1.02mg Roselle
Magnesium 51mg 43mg Roselle
Phosphorus 37mg 62mg Dates
Potassium 208mg 656mg Dates
Sodium 6mg 2mg Dates
Zinc 0.29mg Dates
Copper 0.206mg Dates
Manganese 0.262mg Dates
Selenium 3µg Dates
Vitamin A 287IU 10IU Roselle
Vitamin A RAE 14µg 0µg Roselle
Vitamin E 0.05mg Dates
Vitamin C 12mg 0.4mg Roselle
Vitamin B1 0.011mg 0.052mg Dates
Vitamin B2 0.028mg 0.066mg Dates
Vitamin B3 0.31mg 1.274mg Dates
Vitamin B5 0.589mg Dates
Vitamin B6 0.165mg Dates
Folate 19µg Dates
Choline 6.3mg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g Roselle
Monounsaturated Fat 0.036g Dates
Polyunsaturated fat 0.019g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roselle Dates
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
6%
Roselle
12%
Dates
Minerals Daily Need Coverage Score
19%
Roselle
29%
Dates

Comparison summary

Which food is lower in Sugar?
Roselle
Roselle is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated Fat?
Roselle
Roselle is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Roselle
Roselle is lower in glycemic index (difference - 42)
Which food is cheaper?
Roselle
Roselle is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Dates
Dates 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. Roselle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168170/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.