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  6. Almonds vs. Gooseberry

Almonds vs. Gooseberry — In-Depth Nutrition Comparison

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How are almonds and gooseberries different?

  • Almonds are richer in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, fiber, and zinc, while gooseberries are higher in vitamin C.
  • Almonds cover your daily need for vitamin E, 168% more than gooseberries.
  • Almonds contain 38 times more vitamin B2 than gooseberries. Almonds contain 1.138mg of vitamin B2, while gooseberries contain 0.03mg.
  • Gooseberries have a higher glycemic index (15) than almonds (0).

Nuts, almonds and Gooseberries, raw types were used in this article.

Infographic

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +2600%
Contains more CalciumCalcium +976%
Contains more PotassiumPotassium +270.2%
Contains more IronIron +1096.8%
Contains more CopperCopper +1372.9%
Contains more ZincZinc +2500%
Contains more PhosphorusPhosphorus +1681.5%
Contains more ManganeseManganese +1413.2%
Contains more SeleniumSelenium +583.3%
~equal in Sodium ~1mg

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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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 +6827%
Contains more Vitamin B1Vitamin B1 +412.5%
Contains more Vitamin B2Vitamin B2 +3693.3%
Contains more Vitamin B3Vitamin B3 +1106%
Contains more Vitamin B5Vitamin B5 +64.7%
Contains more Vitamin B6Vitamin B6 +71.3%
Contains more FolateFolate +633.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Gooseberry DV% diff.
Vitamin E 25.63mg 0.37mg 168%
Copper 1.031mg 0.07mg 107%
Manganese 2.179mg 0.144mg 88%
Vitamin B2 1.138mg 0.03mg 85%
Polyunsaturated fat 12.329g 0.317g 80%
Monounsaturated fat 31.551g 0.051g 79%
Fats 49.93g 0.58g 76%
Phosphorus 481mg 27mg 65%
Magnesium 270mg 10mg 62%
Iron 3.71mg 0.31mg 43%
Protein 21.15g 0.88g 41%
Fiber 12.5g 4.3g 33%
Vitamin C 0mg 27.7mg 31%
Calories 579kcal 44kcal 27%
Zinc 3.12mg 0.12mg 27%
Calcium 269mg 25mg 24%
Vitamin B3 3.618mg 0.3mg 21%
Saturated fat 3.802g 0.038g 17%
Potassium 733mg 198mg 16%
Vitamin B1 0.205mg 0.04mg 14%
Folate 44µg 6µg 10%
Choline 52.1mg 9%
Selenium 4.1µg 0.6µg 6%
Vitamin B5 0.471mg 0.286mg 4%
Vitamin B6 0.137mg 0.08mg 4%
Carbs 21.55g 10.18g 4%
Vitamin A 0µg 15µg 2%
Net carbs 9.05g 5.88g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 1mg 1mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +2303.4%
Contains more FatsFats +8508.6%
Contains more CarbsCarbs +111.7%
Contains more OtherOther +504.1%
Contains more WaterWater +1892.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +61764.7%
Contains more Poly. FatPolyunsaturated fat +3789.3%
Contains less Sat. FatSaturated fat -99%

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.