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Roselle vs. Prunes — In-Depth Nutrition Comparison

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Important differences between Roselle and Prunes

  • Roselle has more Calcium, Vitamin C, and Iron, however, Prunes is richer in Potassium, Vitamin B2, and Vitamin B3.
  • Roselle's daily need coverage for Calcium is 17% more.
  • Roselle contains 20 times more Vitamin C than Prunes. Roselle contains 12mg of Vitamin C, while Prunes contains 0.6mg.

The food varieties used in the comparison are Roselle, raw and Plums, dried (prunes), uncooked.

Infographic

Roselle vs Prunes 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.
:
7
Prunes
Contains more Calcium +400%
Contains more Iron +59.1%
Contains more Magnesium +24.4%
Contains more Phosphorus +86.5%
Contains more Potassium +251.9%
Contains less Sodium -66.7%
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 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Calcium +400%
Contains more Iron +59.1%
Contains more Magnesium +24.4%
Contains more Phosphorus +86.5%
Contains more Potassium +251.9%
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.
:
11
Prunes
Contains more Vitamin C +1900%
Contains more Vitamin A +172.1%
Contains more Vitamin B1 +363.6%
Contains more Vitamin B2 +564.3%
Contains more Vitamin B3 +507.1%
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 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 6% 149%
Contains more Vitamin C +1900%
Contains more Vitamin A +172.1%
Contains more Vitamin B1 +363.6%
Contains more Vitamin B2 +564.3%
Contains more Vitamin B3 +507.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Prunes
Contains more Fats +68.4%
Contains more Water +180%
Contains more Protein +127.1%
Contains more Carbs +464.8%
Contains more Other +417.6%
11% 87%
Protein: 0.96 g
Fats: 0.64 g
Carbs: 11.31 g
Water: 86.58 g
Other: 0.51 g
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Fats +68.4%
Contains more Water +180%
Contains more Protein +127.1%
Contains more Carbs +464.8%
Contains more Other +417.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roselle Prunes
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 Prunes Opinion
Net carbs 11.31g 56.78g Prunes
Protein 0.96g 2.18g Prunes
Fats 0.64g 0.38g Roselle
Carbs 11.31g 63.88g Prunes
Calories 49kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Roselle
Fiber 7.1g Prunes
Calcium 215mg 43mg Roselle
Iron 1.48mg 0.93mg Roselle
Magnesium 51mg 41mg Roselle
Phosphorus 37mg 69mg Prunes
Potassium 208mg 732mg Prunes
Sodium 6mg 2mg Prunes
Zinc 0.44mg Prunes
Copper 0.281mg Prunes
Manganese 0.299mg Prunes
Selenium 0.3µg Prunes
Vitamin A 287IU 781IU Prunes
Vitamin A RAE 14µg 39µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 12mg 0.6mg Roselle
Vitamin B1 0.011mg 0.051mg Prunes
Vitamin B2 0.028mg 0.186mg Prunes
Vitamin B3 0.31mg 1.882mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.205mg Prunes
Folate 4µg Prunes
Choline 10.1mg Prunes
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g Roselle
Monounsaturated Fat 0.053g Prunes
Polyunsaturated fat 0.062g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roselle Prunes
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
29%
Prunes
Minerals Daily Need Coverage Score
19%
Roselle
32%
Prunes

Comparison summary

Which food is lower in Sugar?
Roselle
Roselle is lower in Sugar (difference - 38.13g)
Which food is lower in Saturated Fat?
Roselle
Roselle is lower in Saturated Fat (difference - 0.088g)
Which food is lower in glycemic index?
Roselle
Roselle is lower in glycemic index (difference - 29)
Which food is cheaper?
Roselle
Roselle is cheaper (difference - $2)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Prunes
Prunes 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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.