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  6. Bean raw vs. Gooseberry

Bean raw vs. Gooseberry — In-Depth Nutrition Comparison

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How are Bean raw and Gooseberry different?

  • Bean raw has more Folate, Copper, Iron, Vitamin B1, Phosphorus, Selenium, Fiber, Manganese, Magnesium, and Potassium than Gooseberry.
  • Daily need coverage for Folate from Bean raw is 130% higher.
  • Bean raw contains 47 times more Selenium than Gooseberry. While Bean raw contains 27.9µg of Selenium, Gooseberry contains only 0.6µg.

Beans, pinto, mature seeds, raw and Gooseberries, raw are the varieties used in this article.

Infographic

Bean raw 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.
Bean raw
Bean raw
9
:
1
Gooseberry
Gooseberry
Contains more Calcium +352%
Contains more Iron +1535.5%
Contains more Magnesium +1660%
Contains more Phosphorus +1422.2%
Contains more Potassium +603.5%
Contains more Zinc +1800%
Contains more Copper +1175.7%
Contains more Manganese +697.2%
Contains more Selenium +4550%
Contains less Sodium -91.7%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Gooseberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Contains more Calcium +352%
Contains more Iron +1535.5%
Contains more Magnesium +1660%
Contains more Phosphorus +1422.2%
Contains more Potassium +603.5%
Contains more Zinc +1800%
Contains more Copper +1175.7%
Contains more Manganese +697.2%
Contains more Selenium +4550%
Contains less Sodium -91.7%

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.
Bean raw
Bean raw
8
:
3
Gooseberry
Gooseberry
Contains more Vitamin B1 +1682.5%
Contains more Vitamin B2 +606.7%
Contains more Vitamin B3 +291.3%
Contains more Vitamin B5 +174.5%
Contains more Vitamin B6 +492.5%
Contains more Folate +8650%
Contains more Vitamin A +∞%
Contains more Vitamin E +76.2%
Contains more Vitamin C +339.7%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 B1 +1682.5%
Contains more Vitamin B2 +606.7%
Contains more Vitamin B3 +291.3%
Contains more Vitamin B5 +174.5%
Contains more Vitamin B6 +492.5%
Contains more Folate +8650%
Contains more Vitamin A +∞%
Contains more Vitamin E +76.2%
Contains more Vitamin C +339.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
4
:
1
Gooseberry
Gooseberry
Contains more Protein +2334.1%
Contains more Fats +112.1%
Contains more Carbs +514.4%
Contains more Other +608.2%
Contains more Water +675.6%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +2334.1%
Contains more Fats +112.1%
Contains more Carbs +514.4%
Contains more Other +608.2%
Contains more Water +675.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
1
Gooseberry
Gooseberry
Contains more Monounsaturated Fat +349%
Contains more Polyunsaturated fat +28.4%
Contains less Saturated Fat -83.8%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Gooseberry
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
Contains more Monounsaturated Fat +349%
Contains more Polyunsaturated fat +28.4%
Contains less Saturated Fat -83.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw 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 Bean raw Gooseberry Opinion
Net carbs 47.05g 5.88g Bean raw
Protein 21.42g 0.88g Bean raw
Fats 1.23g 0.58g Bean raw
Carbs 62.55g 10.18g Bean raw
Calories 347kcal 44kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g Gooseberry
Fiber 15.5g 4.3g Bean raw
Calcium 113mg 25mg Bean raw
Iron 5.07mg 0.31mg Bean raw
Magnesium 176mg 10mg Bean raw
Phosphorus 411mg 27mg Bean raw
Potassium 1393mg 198mg Bean raw
Sodium 12mg 1mg Gooseberry
Zinc 2.28mg 0.12mg Bean raw
Copper 0.893mg 0.07mg Bean raw
Manganese 1.148mg 0.144mg Bean raw
Selenium 27.9µg 0.6µg Bean raw
Vitamin A 0IU 290IU Gooseberry
Vitamin A RAE 0µg 15µg Gooseberry
Vitamin E 0.21mg 0.37mg Gooseberry
Vitamin C 6.3mg 27.7mg Gooseberry
Vitamin B1 0.713mg 0.04mg Bean raw
Vitamin B2 0.212mg 0.03mg Bean raw
Vitamin B3 1.174mg 0.3mg Bean raw
Vitamin B5 0.785mg 0.286mg Bean raw
Vitamin B6 0.474mg 0.08mg Bean raw
Folate 525µg 6µg Bean raw
Vitamin K 5.6µg Bean raw
Tryptophan 0.237mg Bean raw
Threonine 0.81mg Bean raw
Isoleucine 0.871mg Bean raw
Leucine 1.558mg Bean raw
Lysine 1.356mg Bean raw
Methionine 0.259mg Bean raw
Phenylalanine 1.095mg Bean raw
Valine 0.998mg Bean raw
Histidine 0.556mg Bean raw
Saturated Fat 0.235g 0.038g Gooseberry
Monounsaturated Fat 0.229g 0.051g Bean raw
Polyunsaturated fat 0.407g 0.317g Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Gooseberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
70%
Bean raw
15%
Gooseberry
Minerals Daily Need Coverage Score
131%
Bean raw
10%
Gooseberry

Comparison summary

Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.197g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 18)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $1)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw 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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.