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Amaranth vs. Gooseberry — In-Depth Nutrition Comparison

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How are amaranth and gooseberries different?

  • Amaranth is higher in manganese, iron, phosphorus, magnesium, selenium, copper, and zinc; however, gooseberries are richer in fiber.
  • Daily need coverage for manganese for amaranth is 31% higher.
  • Amaranth contains 9 times more selenium than gooseberries. While amaranth contains 5.5µg of selenium, gooseberries contain only 0.6µg.
  • Gooseberries have a lower glycemic index (15) than amaranth (97).

Amaranth grain, cooked and Gooseberries, raw are the varieties used in this article.

Infographic

Amaranth vs Gooseberry infographic
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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 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
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 +550%
Contains more CalciumCalcium +88%
Contains more IronIron +577.4%
Contains more CopperCopper +112.9%
Contains more ZincZinc +616.7%
Contains more PhosphorusPhosphorus +448.1%
Contains more ManganeseManganese +493.1%
Contains more SeleniumSelenium +816.7%
Contains more PotassiumPotassium +46.7%
Contains less SodiumSodium -83.3%

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% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
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 B6Vitamin B6 +41.3%
Contains more FolateFolate +266.7%
Contains more Vitamin EVitamin E +94.7%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +27.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 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 +331.8%
Contains more FatsFats +172.4%
Contains more CarbsCarbs +83.6%
Contains more OtherOther +57.1%
Contains more WaterWater +16.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth Gooseberry DV% diff.
Manganese 0.854mg 0.144mg 31%
Vitamin C 27.7mg 31%
Iron 2.1mg 0.31mg 22%
Phosphorus 148mg 27mg 17%
Magnesium 65mg 10mg 13%
Selenium 5.5µg 0.6µg 9%
Fiber 2.1g 4.3g 9%
Copper 0.149mg 0.07mg 9%
Zinc 0.86mg 0.12mg 7%
Starch 16.23g 7%
Protein 3.8g 0.88g 6%
Vitamin B5 0.286mg 6%
Folate 22µg 6µg 4%
Vitamin B6 0.113mg 0.08mg 3%
Calories 102kcal 44kcal 3%
Carbs 18.69g 10.18g 3%
Vitamin A 15µg 2%
Potassium 135mg 198mg 2%
Calcium 47mg 25mg 2%
Vitamin B1 0.015mg 0.04mg 2%
Fats 1.58g 0.58g 2%
Polyunsaturated fat 0.317g 2%
Vitamin E 0.19mg 0.37mg 1%
Vitamin B2 0.022mg 0.03mg 1%
Net carbs 16.59g 5.88g N/A
Sodium 6mg 1mg 0%
Vitamin B3 0.235mg 0.3mg 0%
Saturated fat 0.038g 0%
Monounsaturated fat 0.051g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Gooseberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Amaranth
13%
Gooseberry
Minerals Daily Need Coverage Score
43%
Amaranth
10%
Gooseberry

Comparison summary

Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 82)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $2.5)
Which food is richer in vitamins?
Gooseberry
Gooseberry is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.038g)
Which food is richer in minerals?
Amaranth
Amaranth is relatively richer in minerals
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. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.