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  6. Cantaloupe vs. Gooseberry

Cantaloupe vs. Gooseberry — In-Depth Nutrition Comparison

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How are cantaloupe and gooseberries different?

  • Cantaloupe is richer in vitamin A and vitamin C, while gooseberries are higher in fiber.
  • Cantaloupe covers your daily need for vitamin A 17% more than gooseberries.
  • Cantaloupe contains 4 times more folate than gooseberries. Cantaloupe contains 21µg of folate, while gooseberries contain 6µg.
  • Cantaloupe has a higher glycemic index (65) than gooseberries (15).

Melons, cantaloupe, raw and Gooseberries, raw types were used in this article.

Infographic

Cantaloupe vs Gooseberry infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.7% 24% 7.9% 14% 4.9% 6.4% 2.1% 5.3% 2.2%
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 +20%
Contains more PotassiumPotassium +34.8%
Contains more ZincZinc +50%
Contains more CalciumCalcium +177.8%
Contains more IronIron +47.6%
Contains more CopperCopper +70.7%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +251.2%
Contains more SeleniumSelenium +50%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 122% 0% 56% 1% 10% 4.4% 14% 6.3% 17% 0% 6.3% 16%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 92% 0% 5% 7.4% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5%
Contains more Vitamin CVitamin C +32.5%
Contains more Vitamin AVitamin A +1026.7%
Contains more Vitamin B3Vitamin B3 +144.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +250%
Contains more Vitamin EVitamin E +640%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B5Vitamin B5 +172.4%
Contains more Vitamin B6Vitamin B6 +11.1%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cantaloupe Gooseberry DV% diff.
Vitamin A 169µg 15µg 17%
Fiber 0.9g 4.3g 14%
Vitamin C 36.7mg 27.7mg 10%
Manganese 0.041mg 0.144mg 4%
Vitamin B5 0.105mg 0.286mg 4%
Folate 21µg 6µg 4%
Copper 0.041mg 0.07mg 3%
Vitamin B3 0.734mg 0.3mg 3%
Calcium 9mg 25mg 2%
Potassium 267mg 198mg 2%
Phosphorus 15mg 27mg 2%
Vitamin E 0.05mg 0.37mg 2%
Vitamin K 2.5µg 2%
Polyunsaturated fat 0.081g 0.317g 2%
Fructose 1.87g 2%
Calories 34kcal 44kcal 1%
Fats 0.19g 0.58g 1%
Carbs 8.16g 10.18g 1%
Iron 0.21mg 0.31mg 1%
Zinc 0.18mg 0.12mg 1%
Sodium 16mg 1mg 1%
Vitamin B2 0.019mg 0.03mg 1%
Vitamin B6 0.072mg 0.08mg 1%
Choline 7.6mg 1%
Protein 0.84g 0.88g 0%
Protein per 100 calories 2.5g 2g N/A
Calories per 10 g protein 405kcal 500kcal N/A
Weight per 100 calories 294g 227g N/A
Net carbs 7.26g 5.88g N/A
Magnesium 12mg 10mg 0%
Sugar 7.86g N/A
Starch 0.03g 0%
Selenium 0.4µg 0.6µg 0%
Vitamin B1 0.041mg 0.04mg 0%
Saturated fat 0.051g 0.038g 0%
Monounsaturated fat 0.003g 0.051g 0%
Tryptophan 0.002mg 0%
Threonine 0.017mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.03mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.023mg 0%
Valine 0.033mg 0%
Histidine 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 0.84 g
Fats: 0.19 g
Carbs: 8.16 g
Water: 90.15 g
Other: 0.66 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 FatsFats +205.3%
Contains more CarbsCarbs +24.8%
~equal in Protein ~0.88g
~equal in Water ~87.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 2% 60%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.081 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 -25.5%
Contains more Mono. FatMonounsaturated fat +1600%
Contains more Poly. FatPolyunsaturated fat +291.4%

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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. Cantaloupe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/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.