Rowal vs Acerola

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Rowal, raw is higher in more vitamins & minerals

Calories (kcal)

Rowal 111
Acerola 32

Protein (g)

Rowal 2.30
Acerola 0.400

Carbs (g)

Rowal 23.9
Acerola 7.69

Fat (g)

Rowal 2.00
Acerola 0.300

Fiber (g)

Rowal 6.20
Acerola 1.10

Quick answers

Which has more protein?

Rowal, raw — 2.30g vs 0.400g per 100g.

Which has fewer calories?

Acerola, (west indian cherry), raw — 32 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 Acerola
Energy
Energy 111 kcal 32 kcal
Macronutrients
Water 71.4 g 91.4 g
Protein 2.30 g 0.400 g
Total lipid (fat) 2.00 g 0.300 g
Carbohydrate, by difference 23.9 g 7.69 g
Fiber, total dietary 6.20 g 1.10 g
Fats & Fatty Acids
Fatty acids, total saturated 0.245 g 0.068 g
Fatty acids, total monounsaturated — 0.082 g
Fatty acids, total trans 0 g 0 g
Cholesterol — 0 mg
Vitamins
Vitamin C, total ascorbic acid 25.8 mg 1678 mg
Thiamin (Vitamin B1) — 0.020 mg
Riboflavin (Vitamin B2) — 0.060 mg
Niacin (Vitamin B3) — 0.400 mg
Pantothenic acid (Vitamin B5) — 0.309 mg
Vitamin B-6 — Pyridoxine — 0.009 mg
Biotin (Vitamin B7) — 14.0 ug
Folate, total (Vitamin B9) — 0 ug
Vitamin B-12 — Cobalamin — 0 ug
Vitamin A, RAE 19.0 ug 38.0 ug
Carotene, beta 230 ug —
Carotene, alpha 0 ug —
Minerals
Calcium, Ca 15.0 mg 12.0 mg
Iron, Fe 2.20 mg 0.200 mg
Magnesium, Mg 32.0 mg 18.0 mg
Phosphorus, P 52.0 mg 11.0 mg
Potassium, K 131 mg 146 mg
Sodium, Na 4.00 mg 7.00 mg
Zinc, Zn 0.430 mg 0.100 mg
Copper, Cu 1.06 mg 0.086 mg
Manganese, Mn 0.155 mg —
Selenium, Se — 0.600 ug
Other Nutrients
Energy 462 kj 134 kj
Ash 0.400 g 0.200 g
Total Sugars 14.1 g —
Sucrose 12.5 g —
Glucose 1.10 g —
Fructose 0.500 g —
Lactose 0 g —
Maltose 0 g —
Galactose 0 g —
Folic acid (Vitamin B9 — synthetic) — 14.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) — 14.0 ug
Retinol 0 ug 0 ug
Vitamin A, IU 383 IU 767 IU
SFA 4:0 (Butyric acid) — 0 g
SFA 6:0 (Caproic acid) — 0 g
SFA 8:0 (Caprylic acid) — 0 g
SFA 10:0 (Capric acid) — 0 g
SFA 12:0 (Lauric acid) — 0 g
SFA 14:0 (Myristic acid) — 0.002 g
SFA 16:0 (Palmitic acid) — 0.048 g
SFA 18:0 (Stearic acid) — 0.016 g
MUFA 16:1 (Omega-7, Palmitoleic acid) — 0.001 g
MUFA 18:1 (Omega-9, Oleic acid family) — 0.081 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) — 0 g
MUFA 22:1 (Omega-9, Erucic acid family) — 0 g
Fatty acids, total polyunsaturated — 0.090 g
PUFA 18:2 (Omega-6, Linoleic acid) — 0.046 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) — 0.044 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) — 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) — 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) — 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) — 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) — 0 g
Alcohol, ethyl — 0 g
Apigenin — 0 mg
Luteolin — 0 mg
Kaempferol — 1.05 mg
Myricetin — 0 mg
Quercetin — 4.74 mg

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Rowal, raw nutrition facts Acerola, (west indian cherry), raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Copper, Cu +1133% in Rowal, raw Iron, Fe +1000% in Rowal, raw Protein +475% in Rowal, raw Fiber, total dietary +464% in Rowal, raw

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