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  6. Amaranth grain vs. Gooseberry

Amaranth grain vs. Gooseberry — In-Depth Nutrition Comparison

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How are Amaranth grain and Gooseberry different?

  • Amaranth grain is higher in Manganese, Iron, Phosphorus, Magnesium, Selenium, Copper, and Zinc, however, Gooseberry is richer in Fiber.
  • Daily need coverage for Manganese from Amaranth grain is 31% higher.
  • Amaranth grain contains 9 times more Selenium than Gooseberry. While Amaranth grain contains 5.5µg of Selenium, Gooseberry contains only 0.6µg.

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

Infographic

Amaranth grain 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.
Amaranth grain
Amaranth grain
8
:
2
Gooseberry
Gooseberry
Contains more Calcium +88%
Contains more Iron +577.4%
Contains more Magnesium +550%
Contains more Phosphorus +448.1%
Contains more Zinc +616.7%
Contains more Copper +112.9%
Contains more Manganese +493.1%
Contains more Selenium +816.7%
Contains more Potassium +46.7%
Contains less Sodium -83.3%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Gooseberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Contains more Calcium +88%
Contains more Iron +577.4%
Contains more Magnesium +550%
Contains more Phosphorus +448.1%
Contains more Zinc +616.7%
Contains more Copper +112.9%
Contains more Manganese +493.1%
Contains more Selenium +816.7%
Contains more Potassium +46.7%
Contains less Sodium -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.
Amaranth grain
Amaranth grain
2
:
8
Gooseberry
Gooseberry
Contains more Vitamin B6 +41.3%
Contains more Folate +266.7%
Contains more Vitamin E +94.7%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +27.7%
Amaranth grain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Gooseberry
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 B6 +41.3%
Contains more Folate +266.7%
Contains more Vitamin E +94.7%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +27.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth grain
Amaranth grain
4
:
1
Gooseberry
Gooseberry
Contains more Protein +331.8%
Contains more Fats +172.4%
Contains more Carbs +83.6%
Contains more Other +57.1%
Contains more Water +16.9%
Amaranth grain
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Gooseberry
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 +331.8%
Contains more Fats +172.4%
Contains more Carbs +83.6%
Contains more Other +57.1%
Contains more Water +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 grain 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 grain Gooseberry Opinion
Net carbs 16.59g 5.88g Amaranth grain
Protein 3.8g 0.88g Amaranth grain
Fats 1.58g 0.58g Amaranth grain
Carbs 18.69g 10.18g Amaranth grain
Calories 102kcal 44kcal Amaranth grain
Starch 16.23g Amaranth grain
Fiber 2.1g 4.3g Gooseberry
Calcium 47mg 25mg Amaranth grain
Iron 2.1mg 0.31mg Amaranth grain
Magnesium 65mg 10mg Amaranth grain
Phosphorus 148mg 27mg Amaranth grain
Potassium 135mg 198mg Gooseberry
Sodium 6mg 1mg Gooseberry
Zinc 0.86mg 0.12mg Amaranth grain
Copper 0.149mg 0.07mg Amaranth grain
Manganese 0.854mg 0.144mg Amaranth grain
Selenium 5.5µg 0.6µg Amaranth grain
Vitamin A 290IU Gooseberry
Vitamin A RAE 15µg Gooseberry
Vitamin E 0.19mg 0.37mg Gooseberry
Vitamin C 27.7mg Gooseberry
Vitamin B1 0.015mg 0.04mg Gooseberry
Vitamin B2 0.022mg 0.03mg Gooseberry
Vitamin B3 0.235mg 0.3mg Gooseberry
Vitamin B5 0.286mg Gooseberry
Vitamin B6 0.113mg 0.08mg Amaranth grain
Folate 22µg 6µg Amaranth grain
Saturated Fat 0.038g Amaranth grain
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
Amaranth grain 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
5%
Amaranth grain
15%
Gooseberry
Minerals Daily Need Coverage Score
43%
Amaranth grain
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 grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.038g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain 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 grain - 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.