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Cocoa bean vs. Gooseberry — In-Depth Nutrition Comparison

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Summary of differences between cocoa bean and gooseberries

  • Gooseberries have less copper, iron, manganese, magnesium, fiber, phosphorus, potassium, zinc, and vitamin B2 than cocoa bean.
  • Cocoa bean covers your daily need for copper, 393% more than gooseberries.
  • Cocoa bean has 204 times more saturated fat than gooseberries. While cocoa bean has 7.76g of saturated fat, gooseberries have only 0.038g.

These are the specific foods used in this comparison Cocoa, dry powder, unsweetened, processed with alkali and Gooseberries, raw.

Infographic

Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
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 +4660%
Contains more CalciumCalcium +344%
Contains more PotassiumPotassium +1167.2%
Contains more IronIron +4906.5%
Contains more CopperCopper +5052.9%
Contains more ZincZinc +5208.3%
Contains more PhosphorusPhosphorus +2596.3%
Contains more ManganeseManganese +2495.1%
Contains more SeleniumSelenium +2100%
Contains less SodiumSodium -94.7%

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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
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 +175%
Contains more Vitamin B2Vitamin B2 +1433.3%
Contains more Vitamin B3Vitamin B3 +700%
Contains more Vitamin B6Vitamin B6 +47.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +433.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +270%
Contains more Vitamin B5Vitamin B5 +12.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 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 +1956.8%
Contains more FatsFats +2158.6%
Contains more CarbsCarbs +472.7%
Contains more OtherOther +1491.8%
Contains more WaterWater +3154.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 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 +8507.8%
Contains more Poly. FatPolyunsaturated fat +32.5%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cocoa bean Gooseberry DV% diff.
Copper 3.607mg 0.07mg 393%
Iron 15.52mg 0.31mg 190%
Manganese 3.737mg 0.144mg 156%
Magnesium 476mg 10mg 111%
Fiber 29.8g 4.3g 102%
Phosphorus 728mg 27mg 100%
Potassium 2509mg 198mg 68%
Zinc 6.37mg 0.12mg 57%
Saturated fat 7.76g 0.038g 35%
Protein 18.1g 0.88g 34%
Vitamin B2 0.46mg 0.03mg 33%
Vitamin C 0mg 27.7mg 31%
Selenium 13.2µg 0.6µg 23%
Caffeine 78mg 20%
Fats 13.1g 0.58g 19%
Carbs 58.3g 10.18g 16%
Vitamin B3 2.4mg 0.3mg 13%
Monounsaturated fat 4.39g 0.051g 11%
Calories 220kcal 44kcal 9%
Calcium 111mg 25mg 9%
Folate 32µg 6µg 7%
Vitamin B1 0.11mg 0.04mg 6%
Vitamin B6 0.118mg 0.08mg 3%
Vitamin A 0µg 15µg 2%
Choline 11.4mg 2%
Vitamin E 0.1mg 0.37mg 2%
Vitamin K 2.4µg 2%
Vitamin B5 0.254mg 0.286mg 1%
Sodium 19mg 1mg 1%
Polyunsaturated fat 0.42g 0.317g 1%
Net carbs 28.5g 5.88g N/A
Sugar 1.76g N/A
Tryptophan 0.271mg 0%
Threonine 0.716mg 0%
Isoleucine 0.701mg 0%
Leucine 1.097mg 0%
Lysine 0.907mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.869mg 0%
Valine 1.086mg 0%
Histidine 0.312mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean 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
20%
Cocoa bean
13%
Gooseberry
Minerals Daily Need Coverage Score
343%
Cocoa bean
10%
Gooseberry

Comparison summary

Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Gooseberry
Gooseberry is lower in Saturated fat (difference - 7.722g)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $2.1)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food is richer in vitamins?
Cocoa bean
Cocoa bean 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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.