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  6. Almond butter vs. Gooseberry

Almond butter vs. Gooseberry — In-Depth Nutrition Comparison

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Important differences between almond butter and gooseberries

  • Almond butter has more vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, calcium, and zinc; however, gooseberries have more vitamin C.
  • Almond butter's daily need coverage for vitamin E is 159% more.
  • Almond butter has 31 times more vitamin B2 than gooseberries. Almond butter has 0.939mg of vitamin B2, while gooseberries have 0.03mg.

The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Gooseberries, raw.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +2690%
Contains more CalciumCalcium +1288%
Contains more PotassiumPotassium +277.8%
Contains more IronIron +1025.8%
Contains more CopperCopper +1234.3%
Contains more ZincZinc +2641.7%
Contains more PhosphorusPhosphorus +1781.5%
Contains more ManganeseManganese +1379.9%
Contains more SeleniumSelenium +300%
Contains less SodiumSodium -85.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +6443.2%
Contains more Vitamin B2Vitamin B2 +3030%
Contains more Vitamin B3Vitamin B3 +951.7%
Contains more Vitamin B5Vitamin B5 +11.2%
Contains more Vitamin B6Vitamin B6 +28.8%
Contains more FolateFolate +783.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Gooseberry DV% diff.
Vitamin E 24.21mg 0.37mg 159%
Copper 0.934mg 0.07mg 96%
Polyunsaturated fat 13.613g 0.317g 89%
Manganese 2.131mg 0.144mg 86%
Fats 55.5g 0.58g 84%
Monounsaturated fat 32.445g 0.051g 81%
Vitamin B2 0.939mg 0.03mg 70%
Phosphorus 508mg 27mg 69%
Magnesium 279mg 10mg 64%
Protein 20.96g 0.88g 40%
Iron 3.49mg 0.31mg 40%
Calcium 347mg 25mg 32%
Vitamin C 0mg 27.7mg 31%
Calories 614kcal 44kcal 29%
Zinc 3.29mg 0.12mg 29%
Fiber 10.3g 4.3g 24%
Saturated fat 4.152g 0.038g 19%
Vitamin B3 3.155mg 0.3mg 18%
Potassium 748mg 198mg 16%
Folate 53µg 6µg 12%
Choline 52.1mg 9%
Selenium 2.4µg 0.6µg 3%
Carbs 18.82g 10.18g 3%
Vitamin A 0µg 15µg 2%
Vitamin B6 0.103mg 0.08mg 2%
Vitamin B5 0.318mg 0.286mg 1%
Net carbs 8.52g 5.88g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 7mg 1mg 0%
Vitamin B1 0.041mg 0.04mg 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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 ProteinProtein +2281.8%
Contains more FatsFats +9469%
Contains more CarbsCarbs +84.9%
Contains more OtherOther +528.6%
Contains more WaterWater +5257.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +63517.6%
Contains more Poly. FatPolyunsaturated fat +4194.3%
Contains less Sat. FatSaturated fat -99.1%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.