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Roselle vs. Prickly pear — In-Depth Nutrition Comparison

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How are roselle and prickly pear different?

  • Roselle is richer in calcium and iron, while prickly pear is higher in magnesium.
  • Roselle covers your daily need for calcium, 16% more than prickly pear.
  • Roselle contains 5 times more iron than prickly pear. Roselle contains 1.48mg of iron, while prickly pear contains 0.3mg.

Roselle, raw and Prickly pears, raw types were used in this article.

Infographic

Roselle vs Prickly pear 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 65% 18% 56% 0% 0% 16% 0.78% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 19% 11% 27% 3.3% 10% 0.65% 0% 3.3%
Contains more CalciumCalcium +283.9%
Contains more IronIron +393.3%
Contains more PhosphorusPhosphorus +54.2%
Contains more MagnesiumMagnesium +66.7%
Contains less SodiumSodium -16.7%
~equal in Potassium ~220mg
~equal in Manganese ~mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 4.7% 0% 0% 2.8% 6.5% 5.8% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 47% 0.67% 0% 0% 3.5% 14% 8.6% 0% 14% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin B1Vitamin B1 +27.3%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B3Vitamin B3 +48.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Roselle Prickly pear DV% diff.
Calcium 215mg 56mg 16%
Iron 1.48mg 0.3mg 15%
Fiber 3.6g 14%
Copper 0.08mg 9%
Magnesium 51mg 85mg 8%
Vitamin B6 0.06mg 5%
Folate 6µg 2%
Vitamin C 12mg 14mg 2%
Vitamin B2 0.028mg 0.06mg 2%
Phosphorus 37mg 24mg 2%
Polyunsaturated fat 0.213g 1%
Vitamin A 14µg 2µg 1%
Vitamin B3 0.31mg 0.46mg 1%
Selenium 0.6µg 1%
Zinc 0.12mg 1%
Carbs 11.31g 9.57g 1%
Calories 49kcal 41kcal 0%
Protein 0.96g 0.73g 0%
Fats 0.64g 0.51g 0%
Net carbs 11.31g 5.97g N/A
Potassium 208mg 220mg 0%
Sodium 6mg 5mg 0%
Vitamin B1 0.011mg 0.014mg 0%
Saturated fat 0.067g 0%
Monounsaturated fat 0.075g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 g
Contains more ProteinProtein +31.5%
Contains more FatsFats +25.5%
Contains more CarbsCarbs +18.2%
Contains more OtherOther +221.6%
~equal in Water ~87.55g

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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. Prickly pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167750/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.