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Pomegranate vs. Gooseberry — In-Depth Nutrition Comparison

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Summary of differences between Pomegranate and Gooseberry

  • Pomegranate has more Copper, and Folate, however, Gooseberry is higher in Vitamin C.
  • Gooseberry covers your daily need of Vitamin C 19% more than Pomegranate.
  • Pomegranate has 6 times more Folate than Gooseberry. While Pomegranate has 38µg of Folate, Gooseberry has only 6µg.

These are the specific foods used in this comparison Pomegranates, raw and Gooseberries, raw.

Infographic

Pomegranate 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 Magnesium +20%
Contains more Phosphorus +33.3%
Contains more Potassium +19.2%
Contains more Zinc +191.7%
Contains more Copper +125.7%
Contains more Calcium +150%
Contains less Sodium -66.7%
Contains more Manganese +21%
Contains more Selenium +20%
Equal in Iron - 0.31
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Contains more Magnesium +20%
Contains more Phosphorus +33.3%
Contains more Potassium +19.2%
Contains more Zinc +191.7%
Contains more Copper +125.7%
Contains more Calcium +150%
Contains less Sodium -66.7%
Contains more Manganese +21%
Contains more Selenium +20%
Equal in Iron - 0.31

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 +62.2%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B5 +31.8%
Contains more Folate +533.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +171.6%
Equal in Vitamin B3 - 0.3
Equal in Vitamin B6 - 0.08
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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 +62.2%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B5 +31.8%
Contains more Folate +533.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +171.6%
Equal in Vitamin B3 - 0.3
Equal in Vitamin B6 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +89.8%
Contains more Fats +101.7%
Contains more Carbs +83.7%
Contains more Water +12.8%
Equal in Other - 0.49
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 +89.8%
Contains more Fats +101.7%
Contains more Carbs +83.7%
Contains more Water +12.8%
Equal in Other - 0.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +82.4%
Contains less Saturated Fat -68.3%
Contains more Polyunsaturated fat +301.3%
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
Contains more Monounsaturated Fat +82.4%
Contains less Saturated Fat -68.3%
Contains more Polyunsaturated fat +301.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Gooseberry Opinion
Net carbs 14.7g 5.88g Pomegranate
Protein 1.67g 0.88g Pomegranate
Fats 1.17g 0.58g Pomegranate
Carbs 18.7g 10.18g Pomegranate
Calories 83kcal 44kcal Pomegranate
Sugar 13.67g Gooseberry
Fiber 4g 4.3g Gooseberry
Calcium 10mg 25mg Gooseberry
Iron 0.3mg 0.31mg Gooseberry
Magnesium 12mg 10mg Pomegranate
Phosphorus 36mg 27mg Pomegranate
Potassium 236mg 198mg Pomegranate
Sodium 3mg 1mg Gooseberry
Zinc 0.35mg 0.12mg Pomegranate
Copper 0.158mg 0.07mg Pomegranate
Manganese 0.119mg 0.144mg Gooseberry
Selenium 0.5µg 0.6µg Gooseberry
Vitamin A 0IU 290IU Gooseberry
Vitamin A RAE 0µg 15µg Gooseberry
Vitamin E 0.6mg 0.37mg Pomegranate
Vitamin C 10.2mg 27.7mg Gooseberry
Vitamin B1 0.067mg 0.04mg Pomegranate
Vitamin B2 0.053mg 0.03mg Pomegranate
Vitamin B3 0.293mg 0.3mg Gooseberry
Vitamin B5 0.377mg 0.286mg Pomegranate
Vitamin B6 0.075mg 0.08mg Gooseberry
Folate 38µg 6µg Pomegranate
Vitamin K 16.4µg Pomegranate
Saturated Fat 0.12g 0.038g Gooseberry
Monounsaturated Fat 0.093g 0.051g Pomegranate
Polyunsaturated fat 0.079g 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate 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
16%
Pomegranate
15%
Gooseberry
Minerals Daily Need Coverage Score
14%
Pomegranate
10%
Gooseberry

Comparison summary

Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.082g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 15)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.