Roselle vs. Dates — In-Depth Nutrition Comparison

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How are roselle and dates different?

Roselle is richer in calcium, vitamin C, iron, and vitamin A, while dates are higher in potassium and vitamin B3.
Roselle covers your daily need for 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.

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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.

Roselle

Dates

Contains more MagnesiumMagnesium	+18.6%
Contains more CalciumCalcium	+451.3%
Contains more IronIron	+45.1%

Contains more PotassiumPotassium	+215.4%
Contains more PhosphorusPhosphorus	+67.6%
Contains less SodiumSodium	-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.

Roselle

Dates

Contains more Vitamin CVitamin C	+2900%
Contains more Vitamin AVitamin A	+∞%

Contains more Vitamin B1Vitamin B1	+372.7%
Contains more Vitamin B2Vitamin B2	+135.7%
Contains more Vitamin B3Vitamin B3	+311%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber		8g	32%
Fructose		19.56g	24%
Copper		0.206mg	23%
Carbs	11.31g	75.03g	21%
Calcium	215mg	39mg	18%
Vitamin C	12mg	0.4mg	13%
Potassium	208mg	656mg	13%
Vitamin B6		0.165mg	13%
Calories	49kcal	282kcal	12%
Vitamin B5		0.589mg	12%
Manganese		0.262mg	11%
Iron	1.48mg	1.02mg	6%
Vitamin B3	0.31mg	1.274mg	6%
Selenium		3µg	5%
Folate		19µg	5%
Phosphorus	37mg	62mg	4%
Protein	0.96g	2.45g	3%
Zinc		0.29mg	3%
Vitamin B1	0.011mg	0.052mg	3%
Vitamin B2	0.028mg	0.066mg	3%
Magnesium	51mg	43mg	2%
Vitamin A	14µg	0µg	2%
Vitamin K		2.7µg	2%
Choline		6.3mg	1%
Protein per 100 calories	2g	0.87g	N/A
Calories per 10 g protein	510kcal	1151kcal	N/A
Weight per 100 calories	204g	35g	N/A
Fats	0.64g	0.39g	0%
Net carbs	11.31g	67.03g	N/A
Sugar		63.35g	N/A
Sodium	6mg	2mg	0%
Vitamin E		0.05mg	0%
Saturated fat		0.032g	0%
Monounsaturated fat		0.036g	0%
Polyunsaturated fat		0.019g	0%
Tryptophan		0.012mg	0%
Threonine		0.043mg	0%
Isoleucine		0.049mg	0%
Leucine		0.084mg	0%
Lysine		0.066mg	0%
Methionine		0.022mg	0%
Phenylalanine		0.05mg	0%
Valine		0.071mg	0%
Histidine		0.032mg	0%