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Blackberry vs. Gooseberry — In-Depth Nutrition Comparison

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How are Blackberry and Gooseberry different?

  • Blackberry is higher in Manganese, Copper, and Vitamin E , however, Gooseberry is richer in Vitamin C.
  • Daily need coverage for Manganese from Blackberry is 22% higher.
  • Blackberry contains 4 times more Zinc than Gooseberry. While Blackberry contains 0.53mg of Zinc, Gooseberry contains only 0.12mg.

Blackberries, raw and Gooseberries, raw are the varieties used in this article.

Infographic

Blackberry 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.
Contains more Calcium +16%
Contains more Iron +100%
Contains more Magnesium +100%
Contains more Zinc +341.7%
Contains more Copper +135.7%
Contains more Manganese +348.6%
Contains more Phosphorus +22.7%
Contains more Potassium +22.2%
Contains more Selenium +50%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Contains more Calcium +16%
Contains more Iron +100%
Contains more Magnesium +100%
Contains more Zinc +341.7%
Contains more Copper +135.7%
Contains more Manganese +348.6%
Contains more Phosphorus +22.7%
Contains more Potassium +22.2%
Contains more Selenium +50%
Equal in Sodium - 1

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.
:
Contains more Vitamin E +216.2%
Contains more Vitamin B3 +115.3%
Contains more Folate +316.7%
Contains more Vitamin A +35.5%
Contains more Vitamin C +31.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +166.7%
Equal in Vitamin B5 - 0.286
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
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 E +216.2%
Contains more Vitamin B3 +115.3%
Contains more Folate +316.7%
Contains more Vitamin A +35.5%
Contains more Vitamin C +31.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +166.7%
Equal in Vitamin B5 - 0.286

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +58%
Contains more Fats +18.4%
Contains more Other +36.1%
Equal in Carbs - 10.18
Equal in Water - 87.87
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 Protein +58%
Contains more Fats +18.4%
Contains more Other +36.1%
Equal in Carbs - 10.18
Equal in Water - 87.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -63.2%
Contains more Polyunsaturated fat +13.2%
Equal in Monounsaturated Fat - 0.051
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
Contains less Saturated Fat -63.2%
Contains more Polyunsaturated fat +13.2%
Equal in Monounsaturated Fat - 0.051

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Gooseberry Opinion
Net carbs 4.31g 5.88g Gooseberry
Protein 1.39g 0.88g Blackberry
Fats 0.49g 0.58g Gooseberry
Carbs 9.61g 10.18g Gooseberry
Calories 43kcal 44kcal Gooseberry
Fructose 2.4g Blackberry
Sugar 4.88g Gooseberry
Fiber 5.3g 4.3g Blackberry
Calcium 29mg 25mg Blackberry
Iron 0.62mg 0.31mg Blackberry
Magnesium 20mg 10mg Blackberry
Phosphorus 22mg 27mg Gooseberry
Potassium 162mg 198mg Gooseberry
Sodium 1mg 1mg
Zinc 0.53mg 0.12mg Blackberry
Copper 0.165mg 0.07mg Blackberry
Manganese 0.646mg 0.144mg Blackberry
Selenium 0.4µg 0.6µg Gooseberry
Vitamin A 214IU 290IU Gooseberry
Vitamin A RAE 11µg 15µg Gooseberry
Vitamin E 1.17mg 0.37mg Blackberry
Vitamin C 21mg 27.7mg Gooseberry
Vitamin B1 0.02mg 0.04mg Gooseberry
Vitamin B2 0.026mg 0.03mg Gooseberry
Vitamin B3 0.646mg 0.3mg Blackberry
Vitamin B5 0.276mg 0.286mg Gooseberry
Vitamin B6 0.03mg 0.08mg Gooseberry
Folate 25µg 6µg Blackberry
Vitamin K 19.8µg Blackberry
Saturated Fat 0.014g 0.038g Blackberry
Monounsaturated Fat 0.047g 0.051g Gooseberry
Polyunsaturated fat 0.28g 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry 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
18%
Blackberry
15%
Gooseberry
Minerals Daily Need Coverage Score
23%
Blackberry
10%
Gooseberry

Comparison summary

Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 4.88g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 10)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.024g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.2)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.