Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bean raw
  5. Compare
  6. Bean raw vs. Gooseberry

Bean raw vs. Gooseberry — In-Depth Nutrition Comparison

Compare

How are bean raw and gooseberries different?

  • Bean raw has more folate, copper, iron, vitamin B1, phosphorus, selenium, fiber, manganese, magnesium, and potassium than gooseberries.
  • Daily need coverage for folate for bean raw is 130% higher.
  • Bean raw contains 47 times more selenium than gooseberries. While bean raw contains 27.9µg of selenium, gooseberries contain only 0.6µg.
  • Gooseberries have a lower glycemic index (15) than bean raw (33).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +1660%
Contains more CalciumCalcium +352%
Contains more PotassiumPotassium +603.5%
Contains more IronIron +1535.5%
Contains more CopperCopper +1175.7%
Contains more ZincZinc +1800%
Contains more PhosphorusPhosphorus +1422.2%
Contains more ManganeseManganese +697.2%
Contains more SeleniumSelenium +4550%
Contains less SodiumSodium -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.
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 B1Vitamin B1 +1682.5%
Contains more Vitamin B2Vitamin B2 +606.7%
Contains more Vitamin B3Vitamin B3 +291.3%
Contains more Vitamin B5Vitamin B5 +174.5%
Contains more Vitamin B6Vitamin B6 +492.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +8650%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +339.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +76.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Gooseberry DV% diff.
Folate 525µg 6µg 130%
Copper 0.893mg 0.07mg 91%
Iron 5.07mg 0.31mg 60%
Vitamin B1 0.713mg 0.04mg 56%
Phosphorus 411mg 27mg 55%
Selenium 27.9µg 0.6µg 50%
Fiber 15.5g 4.3g 45%
Manganese 1.148mg 0.144mg 44%
Protein 21.42g 0.88g 41%
Magnesium 176mg 10mg 40%
Potassium 1393mg 198mg 35%
Vitamin B6 0.474mg 0.08mg 30%
Vitamin C 6.3mg 27.7mg 24%
Zinc 2.28mg 0.12mg 20%
Carbs 62.55g 10.18g 17%
Calories 347kcal 44kcal 15%
Vitamin B2 0.212mg 0.03mg 14%
Starch 34.17g 14%
Choline 66.2mg 12%
Vitamin B5 0.785mg 0.286mg 10%
Calcium 113mg 25mg 9%
Vitamin B3 1.174mg 0.3mg 5%
Vitamin K 5.6µg 5%
Vitamin A 0µg 15µg 2%
Polyunsaturated fat 0.407g 0.317g 1%
Vitamin E 0.21mg 0.37mg 1%
Fats 1.23g 0.58g 1%
Saturated fat 0.235g 0.038g 1%
Net carbs 47.05g 5.88g N/A
Sugar 2.11g N/A
Sodium 12mg 1mg 0%
Monounsaturated fat 0.229g 0.051g 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +2334.1%
Contains more FatsFats +112.1%
Contains more CarbsCarbs +514.4%
Contains more OtherOther +608.2%
Contains more WaterWater +675.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 +349%
Contains more Poly. FatPolyunsaturated fat +28.4%
Contains less Sat. FatSaturated fat -83.8%

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.