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Gooseberry vs. Cranberry — In-Depth Nutrition Comparison

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What are the differences between Gooseberry and Cranberry?

  • Gooseberry is richer than Cranberry in Vitamin C.

We used Gooseberries, raw and Cranberry, low bush or lingenberry, raw (Alaska Native) types in this article.

Infographic

Gooseberry vs Cranberry 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 Phosphorus +28.6%
Contains more Iron +29%
Equal in Calcium - 26
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Contains more Phosphorus +28.6%
Contains more Iron +29%
Equal in Calcium - 26

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 A +222.2%
Contains more Vitamin C +31.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +33.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin A +222.2%
Contains more Vitamin C +31.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +120%
Contains more Fats +16%
Contains more Other +145%
Contains more Carbs +19.8%
Equal in Water - 86.7
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more Protein +120%
Contains more Fats +16%
Contains more Other +145%
Contains more Carbs +19.8%
Equal in Water - 86.7

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gooseberry Cranberry Opinion
Net carbs 5.88g 12.2g Cranberry
Protein 0.88g 0.4g Gooseberry
Fats 0.58g 0.5g Gooseberry
Carbs 10.18g 12.2g Cranberry
Calories 44kcal 55kcal Cranberry
Fiber 4.3g Gooseberry
Calcium 25mg 26mg Cranberry
Iron 0.31mg 0.4mg Cranberry
Magnesium 10mg Gooseberry
Phosphorus 27mg 21mg Gooseberry
Potassium 198mg Gooseberry
Sodium 1mg Cranberry
Zinc 0.12mg Gooseberry
Copper 0.07mg Gooseberry
Manganese 0.144mg Gooseberry
Selenium 0.6µg Gooseberry
Vitamin A 290IU 90IU Gooseberry
Vitamin A RAE 15µg Gooseberry
Vitamin E 0.37mg Gooseberry
Vitamin C 27.7mg 21mg Gooseberry
Vitamin B1 0.04mg 0.02mg Gooseberry
Vitamin B2 0.03mg 0.08mg Cranberry
Vitamin B3 0.3mg 0.4mg Cranberry
Vitamin B5 0.286mg Gooseberry
Vitamin B6 0.08mg Gooseberry
Folate 6µg Gooseberry
Saturated Fat 0.038g Cranberry
Monounsaturated Fat 0.051g Gooseberry
Polyunsaturated fat 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
15%
Gooseberry
9%
Cranberry
Minerals Daily Need Coverage Score
10%
Gooseberry
3%
Cranberry

Comparison summary

Which food is richer in minerals?
Gooseberry
Gooseberry is relatively richer in minerals
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Gooseberry
Gooseberry is relatively richer in vitamins
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.038g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/nutrients
  2. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.