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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +64.1% |
| Contains more WaterWater | +321.7% |
| Contains more ProteinProtein | +155.2% |
| Contains more CarbsCarbs | +563.4% |
| Contains more OtherOther | +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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fiber | 8g | 32% | |
| Fructose | 19.56g | 24% | |
| Copper | 0.206mg | 23% | |
| Carbs | 11.31g | 75.03g | 21% |
| Calcium | 215mg | 39mg | 18% |
| Vitamin B6 | 0.165mg | 13% | |
| Vitamin C | 12mg | 0.4mg | 13% |
| Potassium | 208mg | 656mg | 13% |
| Vitamin B5 | 0.589mg | 12% | |
| Calories | 49kcal | 282kcal | 12% |
| Manganese | 0.262mg | 11% | |
| Vitamin B3 | 0.31mg | 1.274mg | 6% |
| Iron | 1.48mg | 1.02mg | 6% |
| Folate | 19µg | 5% | |
| Selenium | 3µg | 5% | |
| Phosphorus | 37mg | 62mg | 4% |
| Vitamin B1 | 0.011mg | 0.052mg | 3% |
| Protein | 0.96g | 2.45g | 3% |
| Zinc | 0.29mg | 3% | |
| Vitamin B2 | 0.028mg | 0.066mg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin A | 14µg | 0µg | 2% |
| Magnesium | 51mg | 43mg | 2% |
| Choline | 6.3mg | 1% | |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
5%
12%
Minerals Daily Need Coverage Score
19%
29%
Comparison summary
Which food is lower in Sugar?
Roselle is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated fat?
Roselle is lower in Saturated fat (difference - 0.032g)
Which food is lower in glycemic index?
Roselle is lower in glycemic index (difference - 42)
Which food is cheaper?
Roselle is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.