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Cooking plantain vs Gooseberry - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Gooseberry
Gooseberry contains less Sugars (difference - 15g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.105g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 23)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.5)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain Gooseberry
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cooking plantain Gooseberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Cooking plantain
17
Gooseberry
Mineral Summary Score
13
Cooking plantain
7
Gooseberry

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +93.5%
Contains more Potassium +152%
Contains more Magnesium +270%
Contains more Copper +15.7%
Contains more Zinc +16.7%
Contains more Phosphorus +25.9%
Contains more Calcium +733.3%
Contains less Sodium -75%
Contains more Iron +93.5%
Contains more Potassium +152%
Contains more Magnesium +270%
Contains more Copper +15.7%
Contains more Zinc +16.7%
Contains more Phosphorus +25.9%
Contains more Calcium +733.3%
Contains less Sodium -75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +288.6%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +128.7%
Contains more Vitamin B6 +273.8%
Contains more Vitamin C +50.5%
Contains more Vitamin E +164.3%
Equal in Vitamin B5 - 0.286
Contains more Vitamin A +288.6%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +128.7%
Contains more Vitamin B6 +273.8%
Contains more Vitamin C +50.5%
Contains more Vitamin E +164.3%
Equal in Vitamin B5 - 0.286

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Cooking plantain
5%
Gooseberry
Carbohydrates
32%
Cooking plantain
10%
Gooseberry
Fats
2%
Cooking plantain
3%
Gooseberry

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Gooseberry Opinion
Calories 122 44 Cooking plantain
Protein 1.3 0.88 Cooking plantain
Fats 0.37 0.58 Gooseberry
Vitamin C 18.4 27.7 Gooseberry
Carbs 31.89 10.18 Cooking plantain
Cholesterol 0 0
Vitamin D 0 Cooking plantain
Iron 0.6 0.31 Cooking plantain
Calcium 3 25 Gooseberry
Potassium 499 198 Cooking plantain
Magnesium 37 10 Cooking plantain
Sugars 15 Cooking plantain
Fiber 2.3 4.3 Gooseberry
Copper 0.081 0.07 Cooking plantain
Zinc 0.14 0.12 Cooking plantain
Starch
Phosphorus 34 27 Cooking plantain
Sodium 4 1 Gooseberry
Vitamin A 1127 290 Cooking plantain
Vitamin E 0.14 0.37 Gooseberry
Vitamin D 0 Cooking plantain
Vitamin B1 0.052 0.04 Cooking plantain
Vitamin B2 0.054 0.03 Cooking plantain
Vitamin B3 0.686 0.3 Cooking plantain
Vitamin B5 0.26 0.286 Gooseberry
Vitamin B6 0.299 0.08 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 Cooking plantain
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.143 0.038 Gooseberry
Monounsaturated Fat 0.032 0.051 Gooseberry
Polyunsaturated fat 0.069 0.317 Gooseberry
Tryptophan 0.015 Cooking plantain
Threonine 0.034 Cooking plantain
Isoleucine 0.036 Cooking plantain
Leucine 0.059 Cooking plantain
Lysine 0.06 Cooking plantain
Methionine 0.017 Cooking plantain
Phenylalanine 0.044 Cooking plantain
Valine 0.046 Cooking plantain
Histidine 0.064 Cooking plantain
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.