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  6. Coconut vs. Gooseberry

Coconut vs. Gooseberry — In-Depth Nutrition Comparison

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Differences between Coconut and Gooseberry

  • Coconut has more Manganese, Copper, Iron, Fiber, Selenium, Phosphorus, Zinc, and Magnesium, while Gooseberry has more Vitamin C.
  • Coconut's daily need coverage for Saturated Fat is 148% higher.
  • Gooseberry contains 17 times less Selenium than Coconut. Coconut contains 10.1µg of Selenium, while Gooseberry contains 0.6µg.
  • The amount of Saturated Fat in Gooseberry is lower.

The food types used in this comparison are Nuts, coconut meat, raw and Gooseberries, raw.

Infographic

Coconut 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.
Coconut
Coconut
8
:
2
Gooseberry
Gooseberry
Contains more Iron +683.9%
Contains more Magnesium +220%
Contains more Phosphorus +318.5%
Contains more Potassium +79.8%
Contains more Zinc +816.7%
Contains more Copper +521.4%
Contains more Manganese +941.7%
Contains more Selenium +1583.3%
Contains more Calcium +78.6%
Contains less Sodium -95%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Gooseberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Contains more Iron +683.9%
Contains more Magnesium +220%
Contains more Phosphorus +318.5%
Contains more Potassium +79.8%
Contains more Zinc +816.7%
Contains more Copper +521.4%
Contains more Manganese +941.7%
Contains more Selenium +1583.3%
Contains more Calcium +78.6%
Contains less Sodium -95%

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.
Coconut
Coconut
6
:
5
Gooseberry
Gooseberry
Contains more Vitamin B1 +65%
Contains more Vitamin B3 +80%
Contains more Folate +333.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +54.2%
Contains more Vitamin C +739.4%
Contains more Vitamin B2 +50%
Contains more Vitamin B6 +48.1%
Equal in Vitamin B5 - 0.286
Coconut
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% 11% 17% 5% 11% 18% 13% 20% 0% 1%
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 +65%
Contains more Vitamin B3 +80%
Contains more Folate +333.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +54.2%
Contains more Vitamin C +739.4%
Contains more Vitamin B2 +50%
Contains more Vitamin B6 +48.1%
Equal in Vitamin B5 - 0.286

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
4
:
1
Gooseberry
Gooseberry
Contains more Protein +278.4%
Contains more Fats +5674.1%
Contains more Carbs +49.6%
Contains more Other +95.9%
Contains more Water +87%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +278.4%
Contains more Fats +5674.1%
Contains more Carbs +49.6%
Contains more Other +95.9%
Contains more Water +87%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
2
:
1
Gooseberry
Gooseberry
Contains more Monounsaturated Fat +2694.1%
Contains more Polyunsaturated fat +15.5%
Contains less Saturated Fat -99.9%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Gooseberry
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
Contains more Monounsaturated Fat +2694.1%
Contains more Polyunsaturated fat +15.5%
Contains less Saturated Fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Gooseberry Opinion
Net carbs 6.23g 5.88g Coconut
Protein 3.33g 0.88g Coconut
Fats 33.49g 0.58g Coconut
Carbs 15.23g 10.18g Coconut
Calories 354kcal 44kcal Coconut
Sugar 6.23g Gooseberry
Fiber 9g 4.3g Coconut
Calcium 14mg 25mg Gooseberry
Iron 2.43mg 0.31mg Coconut
Magnesium 32mg 10mg Coconut
Phosphorus 113mg 27mg Coconut
Potassium 356mg 198mg Coconut
Sodium 20mg 1mg Gooseberry
Zinc 1.1mg 0.12mg Coconut
Copper 0.435mg 0.07mg Coconut
Manganese 1.5mg 0.144mg Coconut
Selenium 10.1µg 0.6µg Coconut
Vitamin A 0IU 290IU Gooseberry
Vitamin A RAE 0µg 15µg Gooseberry
Vitamin E 0.24mg 0.37mg Gooseberry
Vitamin C 3.3mg 27.7mg Gooseberry
Vitamin B1 0.066mg 0.04mg Coconut
Vitamin B2 0.02mg 0.03mg Gooseberry
Vitamin B3 0.54mg 0.3mg Coconut
Vitamin B5 0.3mg 0.286mg Coconut
Vitamin B6 0.054mg 0.08mg Gooseberry
Folate 26µg 6µg Coconut
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Saturated Fat 29.698g 0.038g Gooseberry
Monounsaturated Fat 1.425g 0.051g Coconut
Polyunsaturated fat 0.366g 0.317g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut 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
8%
Coconut
15%
Gooseberry
Minerals Daily Need Coverage Score
63%
Coconut
10%
Gooseberry

Comparison summary

Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 29.66g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 44)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $2.1)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.