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Roselle vs. Mulberry — In-Depth Nutrition Comparison

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Differences between Roselle and Mulberry

  • Roselle is higher in Calcium, and Magnesium, however, Mulberry is richer in Vitamin C, and Vitamin B2.
  • Mulberry's daily need coverage for Vitamin C is 27% higher.
  • Roselle has 6 times more Calcium than Mulberry. While Roselle has 215mg of Calcium, Mulberry has only 39mg.

The food types used in this comparison are Roselle, raw and Mulberries, raw.

Infographic

Roselle vs Mulberry 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.
Contains more Calcium +451.3%
Contains more Magnesium +183.3%
Contains less Sodium -40%
Contains more Iron +25%
Equal in Phosphorus - 38
Equal in Potassium - 194
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 56% 37% 16% 19% 1% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Calcium +451.3%
Contains more Magnesium +183.3%
Contains less Sodium -40%
Contains more Iron +25%
Equal in Phosphorus - 38
Equal in Potassium - 194

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 A +1048%
Contains more Vitamin C +203.3%
Contains more Vitamin B1 +163.6%
Contains more Vitamin B2 +260.7%
Contains more Vitamin B3 +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 0% 0% 40% 3% 7% 6% 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 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 7% 20%
Contains more Vitamin A +1048%
Contains more Vitamin C +203.3%
Contains more Vitamin B1 +163.6%
Contains more Vitamin B2 +260.7%
Contains more Vitamin B3 +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +64.1%
Contains more Carbs +15.4%
Contains more Protein +50%
Contains more Other +35.3%
Equal in Water - 87.68
11% 87%
Protein: 0.96 g
Fats: 0.64 g
Carbs: 11.31 g
Water: 86.58 g
Other: 0.51 g
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more Fats +64.1%
Contains more Carbs +15.4%
Contains more Protein +50%
Contains more Other +35.3%
Equal in Water - 87.68

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roselle Mulberry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Roselle Mulberry Opinion
Net carbs 11.31g 8.1g Roselle
Protein 0.96g 1.44g Mulberry
Fats 0.64g 0.39g Roselle
Carbs 11.31g 9.8g Roselle
Calories 49kcal 43kcal Roselle
Sugar 8.1g Roselle
Fiber 1.7g Mulberry
Calcium 215mg 39mg Roselle
Iron 1.48mg 1.85mg Mulberry
Magnesium 51mg 18mg Roselle
Phosphorus 37mg 38mg Mulberry
Potassium 208mg 194mg Roselle
Sodium 6mg 10mg Roselle
Zinc 0.12mg Mulberry
Copper 0.06mg Mulberry
Selenium 0.6µg Mulberry
Vitamin A 287IU 25IU Roselle
Vitamin A RAE 14µg 1µg Roselle
Vitamin E 0.87mg Mulberry
Vitamin C 12mg 36.4mg Mulberry
Vitamin B1 0.011mg 0.029mg Mulberry
Vitamin B2 0.028mg 0.101mg Mulberry
Vitamin B3 0.31mg 0.62mg Mulberry
Vitamin B6 0.05mg Mulberry
Folate 6µg Mulberry
Choline 12.3mg Mulberry
Vitamin K 7.8µg Mulberry
Saturated Fat 0.027g Roselle
Monounsaturated Fat 0.041g Mulberry
Polyunsaturated fat 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roselle Mulberry
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
17%
Mulberry
Minerals Daily Need Coverage Score
19%
Roselle
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Roselle
Roselle is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Roselle
Roselle contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Roselle
Roselle is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Roselle
Roselle is lower in glycemic index (difference - 25)
Which food is cheaper?
Roselle
Roselle is cheaper (difference - $0.4)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.