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Avocado vs. Gooseberry — In-Depth Nutrition Comparison

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The main differences between Avocado and Gooseberry

  • Avocado is richer in Vitamin B5, Folate, Vitamin B6, Copper, Vitamin E , Fiber, Vitamin B3, and Potassium, yet Gooseberry is richer in Vitamin C.
  • Daily need coverage for Vitamin B5 from Avocado is 22% higher.
  • Avocado contains 56 times more Saturated Fat than Gooseberry. Avocado contains 2.126g of Saturated Fat, while Gooseberry contains 0.038g.

Food types used in this article are Avocados, raw, all commercial varieties and Gooseberries, raw.

Infographic

Avocado vs Gooseberry 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 Iron +77.4%
Contains more Magnesium +190%
Contains more Phosphorus +92.6%
Contains more Potassium +144.9%
Contains more Zinc +433.3%
Contains more Copper +171.4%
Contains more Calcium +108.3%
Contains less Sodium -85.7%
Contains more Selenium +50%
Equal in Manganese - 0.144
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Contains more Iron +77.4%
Contains more Magnesium +190%
Contains more Phosphorus +92.6%
Contains more Potassium +144.9%
Contains more Zinc +433.3%
Contains more Copper +171.4%
Contains more Calcium +108.3%
Contains less Sodium -85.7%
Contains more Selenium +50%
Equal in Manganese - 0.144

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 E +459.5%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +479.3%
Contains more Vitamin B5 +385.7%
Contains more Vitamin B6 +221.3%
Contains more Folate +1250%
Contains more Vitamin A +98.6%
Contains more Vitamin C +177%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0%
Contains more Vitamin E +459.5%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +479.3%
Contains more Vitamin B5 +385.7%
Contains more Vitamin B6 +221.3%
Contains more Folate +1250%
Contains more Vitamin A +98.6%
Contains more Vitamin C +177%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +127.3%
Contains more Fats +2427.6%
Contains more Other +222.4%
Contains more Carbs +19.3%
Contains more Water +20%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more Protein +127.3%
Contains more Fats +2427.6%
Contains more Other +222.4%
Contains more Carbs +19.3%
Contains more Water +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +19113.7%
Contains more Polyunsaturated fat +472.9%
Contains less Saturated Fat -98.2%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
Contains more Monounsaturated Fat +19113.7%
Contains more Polyunsaturated fat +472.9%
Contains less Saturated Fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Gooseberry
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 Avocado Gooseberry Opinion
Net carbs 1.83g 5.88g Gooseberry
Protein 2g 0.88g Avocado
Fats 14.66g 0.58g Avocado
Carbs 8.53g 10.18g Gooseberry
Calories 160kcal 44kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g Gooseberry
Fiber 6.7g 4.3g Avocado
Calcium 12mg 25mg Gooseberry
Iron 0.55mg 0.31mg Avocado
Magnesium 29mg 10mg Avocado
Phosphorus 52mg 27mg Avocado
Potassium 485mg 198mg Avocado
Sodium 7mg 1mg Gooseberry
Zinc 0.64mg 0.12mg Avocado
Copper 0.19mg 0.07mg Avocado
Manganese 0.142mg 0.144mg Gooseberry
Selenium 0.4µg 0.6µg Gooseberry
Vitamin A 146IU 290IU Gooseberry
Vitamin A RAE 7µg 15µg Gooseberry
Vitamin E 2.07mg 0.37mg Avocado
Vitamin C 10mg 27.7mg Gooseberry
Vitamin B1 0.067mg 0.04mg Avocado
Vitamin B2 0.13mg 0.03mg Avocado
Vitamin B3 1.738mg 0.3mg Avocado
Vitamin B5 1.389mg 0.286mg Avocado
Vitamin B6 0.257mg 0.08mg Avocado
Folate 81µg 6µg Avocado
Vitamin K 21µg Avocado
Tryptophan 0.025mg Avocado
Threonine 0.073mg Avocado
Isoleucine 0.084mg Avocado
Leucine 0.143mg Avocado
Lysine 0.132mg Avocado
Methionine 0.038mg Avocado
Phenylalanine 0.097mg Avocado
Valine 0.107mg Avocado
Histidine 0.049mg Avocado
Saturated Fat 2.126g 0.038g Gooseberry
Monounsaturated Fat 9.799g 0.051g Avocado
Polyunsaturated fat 1.816g 0.317g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Gooseberry
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
35%
Avocado
15%
Gooseberry
Minerals Daily Need Coverage Score
21%
Avocado
10%
Gooseberry

Comparison summary

Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 2.088g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 25)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $0.3)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado 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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.