Rowal vs Abiyuch
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Rowal, raw is higher in more vitamins & minerals
Calories (kcal)
Rowal 111
Abiyuch 69
Protein (g)
Rowal 2.30
Abiyuch 1.50
Carbs (g)
Rowal 23.9
Abiyuch 17.6
Fat (g)
Rowal 2.00
Abiyuch 0.100
Fiber (g)
Rowal 6.20
Abiyuch 5.30
Quick answers
Which has more protein?
Rowal, raw — 2.30g vs 1.50g per 100g.
Which has fewer calories?
Abiyuch, raw — 69 vs 111 kcal per 100g.
Which is more nutrient-dense?
Rowal, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Rowal | Abiyuch | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 111 kcal | 69 kcal | +61% |
| Macronutrients | |||
| Water | 71.4 g | 79.9 g | -11% |
| Protein | 2.30 g | 1.50 g | +53% |
| Total lipid (fat) | 2.00 g | 0.100 g | +1900% |
| Carbohydrate, by difference | 23.9 g | 17.6 g | +36% |
| Fiber, total dietary | 6.20 g | 5.30 g | +17% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.245 g | 0.014 g | +1650% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 25.8 mg | 54.1 mg | -52% |
| Vitamin A, RAE | 19.0 ug | 5.00 ug | +280% |
| Carotene, beta | 230 ug | 60.0 ug | +283% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 15.0 mg | 8.00 mg | +88% |
| Iron, Fe | 2.20 mg | 1.61 mg | +37% |
| Magnesium, Mg | 32.0 mg | 24.0 mg | +33% |
| Phosphorus, P | 52.0 mg | 47.0 mg | +11% |
| Potassium, K | 131 mg | 304 mg | -57% |
| Sodium, Na | 4.00 mg | 20.0 mg | -80% |
| Zinc, Zn | 0.430 mg | 0.310 mg | +39% |
| Copper, Cu | 1.06 mg | 0.057 mg | +1760% |
| Manganese, Mn | 0.155 mg | 0.182 mg | -15% |
| Other Nutrients | |||
| Energy | 462 kj | 290 kj | +59% |
| Ash | 0.400 g | 0.900 g | -56% |
| Total Sugars | 14.1 g | 8.55 g | +65% |
| Sucrose | 12.5 g | 0.050 g | +24900% |
| Glucose | 1.10 g | 4.50 g | -76% |
| Fructose | 0.500 g | 3.80 g | -87% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0.200 g | -100% |
| Galactose | 0 g | 0 g | = |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 383 IU | 100 IU | +283% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Dig deeper — biggest differences
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