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  6. Plum vs. Gooseberry

Plum vs. Gooseberry — In-Depth Nutrition Comparison

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What are the main differences between Plum and Gooseberry?

  • Gooseberry has more Vitamin C, and Fiber than Plum.
  • Gooseberry's daily need coverage for Vitamin C is 20% higher.

We used Plums, raw and Gooseberries, raw types in this comparison.

Infographic

Plum 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.
Plum
Plum
1
:
9
Gooseberry
Gooseberry
Contains less Sodium -100%
Contains more Calcium +316.7%
Contains more Iron +82.4%
Contains more Magnesium +42.9%
Contains more Phosphorus +68.8%
Contains more Potassium +26.1%
Contains more Zinc +20%
Contains more Copper +22.8%
Contains more Manganese +176.9%
Contains more Selenium +∞%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Gooseberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Contains less Sodium -100%
Contains more Calcium +316.7%
Contains more Iron +82.4%
Contains more Magnesium +42.9%
Contains more Phosphorus +68.8%
Contains more Potassium +26.1%
Contains more Zinc +20%
Contains more Copper +22.8%
Contains more Manganese +176.9%
Contains more Selenium +∞%

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.
Plum
Plum
4
:
7
Gooseberry
Gooseberry
Contains more Vitamin A +19%
Contains more Vitamin B3 +39%
Contains more Vitamin E +42.3%
Contains more Vitamin C +191.6%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +111.9%
Contains more Vitamin B6 +175.9%
Contains more Folate +20%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Gooseberry
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 A +19%
Contains more Vitamin B3 +39%
Contains more Vitamin E +42.3%
Contains more Vitamin C +191.6%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +111.9%
Contains more Vitamin B6 +175.9%
Contains more Folate +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
:
4
Gooseberry
Gooseberry
Contains more Carbs +12.2%
Contains more Protein +25.7%
Contains more Fats +107.1%
Contains more Other +32.4%
Equal in Water - 87.87
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Gooseberry
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more Carbs +12.2%
Contains more Protein +25.7%
Contains more Fats +107.1%
Contains more Other +32.4%
Equal in Water - 87.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
2
:
1
Gooseberry
Gooseberry
Contains less Saturated Fat -55.3%
Contains more Monounsaturated Fat +162.7%
Contains more Polyunsaturated fat +620.5%
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Gooseberry
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
Contains less Saturated Fat -55.3%
Contains more Monounsaturated Fat +162.7%
Contains more Polyunsaturated fat +620.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plum Gooseberry
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Plum Gooseberry Opinion
Net carbs 10.02g 5.88g Plum
Protein 0.7g 0.88g Gooseberry
Fats 0.28g 0.58g Gooseberry
Carbs 11.42g 10.18g Plum
Calories 46kcal 44kcal Plum
Fructose 3.07g Plum
Sugar 9.92g Gooseberry
Fiber 1.4g 4.3g Gooseberry
Calcium 6mg 25mg Gooseberry
Iron 0.17mg 0.31mg Gooseberry
Magnesium 7mg 10mg Gooseberry
Phosphorus 16mg 27mg Gooseberry
Potassium 157mg 198mg Gooseberry
Sodium 0mg 1mg Plum
Zinc 0.1mg 0.12mg Gooseberry
Copper 0.057mg 0.07mg Gooseberry
Manganese 0.052mg 0.144mg Gooseberry
Selenium 0µg 0.6µg Gooseberry
Vitamin A 345IU 290IU Plum
Vitamin A RAE 17µg 15µg Plum
Vitamin E 0.26mg 0.37mg Gooseberry
Vitamin C 9.5mg 27.7mg Gooseberry
Vitamin B1 0.028mg 0.04mg Gooseberry
Vitamin B2 0.026mg 0.03mg Gooseberry
Vitamin B3 0.417mg 0.3mg Plum
Vitamin B5 0.135mg 0.286mg Gooseberry
Vitamin B6 0.029mg 0.08mg Gooseberry
Folate 5µg 6µg Gooseberry
Vitamin K 6.4µg Plum
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 0.017g 0.038g Plum
Monounsaturated Fat 0.134g 0.051g Plum
Polyunsaturated fat 0.044g 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum 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
9%
Plum
15%
Gooseberry
Minerals Daily Need Coverage Score
6%
Plum
10%
Gooseberry

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.021g)
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 9.92g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Gooseberry
Gooseberry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in vitamins?
?
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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.