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Arugula vs. Gooseberry — In-Depth Nutrition Comparison

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What are the main differences between arugula and gooseberries?

  • Arugula is richer in vitamin A, folate, iron, calcium, magnesium, manganese, and potassium, while gooseberries are higher in vitamin C and fiber.
  • Arugula's daily need coverage for vitamin A is 42% higher.
  • Gooseberries have 16 times less folate than arugula. Arugula has 97µg of folate, while gooseberries have 6µg.
  • Arugula has a higher glycemic index (32) than gooseberries (15).

We used Arugula, raw and Gooseberries, raw types in this comparison.

Infographic

Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
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 +370%
Contains more CalciumCalcium +540%
Contains more PotassiumPotassium +86.4%
Contains more IronIron +371%
Contains more ZincZinc +291.7%
Contains more PhosphorusPhosphorus +92.6%
Contains more ManganeseManganese +122.9%
Contains less SodiumSodium -96.3%
Contains more SeleniumSelenium +100%
~equal in Copper ~0.07mg

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
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 AVitamin A +693.3%
Contains more Vitamin EVitamin E +16.2%
Contains more Vitamin B2Vitamin B2 +186.7%
Contains more Vitamin B5Vitamin B5 +52.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1516.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +84.7%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B3 ~0.3mg
~equal in Vitamin B6 ~0.08mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 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 +193.2%
Contains more FatsFats +13.8%
Contains more OtherOther +185.7%
Contains more CarbsCarbs +178.9%
~equal in Water ~87.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 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 less Sat. FatSaturated fat -55.8%
~equal in Monounsaturated fat ~0.051g
~equal in Polyunsaturated fat ~0.317g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Gooseberry DV% diff.
Vitamin K 108.6µg 91%
Folate 97µg 6µg 23%
Iron 1.46mg 0.31mg 14%
Vitamin C 15mg 27.7mg 14%
Calcium 160mg 25mg 14%
Vitamin A 119µg 15µg 12%
Fiber 1.6g 4.3g 11%
Magnesium 47mg 10mg 9%
Manganese 0.321mg 0.144mg 8%
Potassium 369mg 198mg 5%
Vitamin B2 0.086mg 0.03mg 4%
Phosphorus 52mg 27mg 4%
Zinc 0.47mg 0.12mg 3%
Protein 2.58g 0.88g 3%
Choline 15.3mg 3%
Vitamin B5 0.437mg 0.286mg 3%
Carbs 3.65g 10.18g 2%
Vitamin B6 0.073mg 0.08mg 1%
Calories 25kcal 44kcal 1%
Sodium 27mg 1mg 1%
Selenium 0.3µg 0.6µg 1%
Copper 0.076mg 0.07mg 1%
Fats 0.66g 0.58g 0%
Net carbs 2.05g 5.88g N/A
Sugar 2.05g N/A
Vitamin E 0.43mg 0.37mg 0%
Vitamin B1 0.044mg 0.04mg 0%
Vitamin B3 0.305mg 0.3mg 0%
Saturated fat 0.086g 0.038g 0%
Monounsaturated fat 0.049g 0.051g 0%
Polyunsaturated fat 0.319g 0.317g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula 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
41%
Arugula
13%
Gooseberry
Minerals Daily Need Coverage Score
28%
Arugula
10%
Gooseberry

Comparison summary

Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Gooseberry
Gooseberry is lower in Saturated fat (difference - 0.048g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 17)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.1)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.