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  6. Coconut vs. Gooseberry

Coconut vs. Gooseberry — In-Depth Nutrition Comparison

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Differences between coconut and gooseberries

  • Coconut has more manganese, copper, iron, fiber, selenium, phosphorus, and zinc, while gooseberries have more vitamin C and vitamin A.
  • Coconut's daily need coverage for saturated fat is 148% higher.
  • Gooseberries contain 17 times less selenium than coconut. Coconut contains 10.1µg of selenium, while gooseberries contain 0.6µg.
  • The amount of saturated fat in gooseberries is lower.
  • Gooseberries have a lower glycemic index. The glycemic index of gooseberries is 15, while the glycemic index of coconut is 59.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +220%
Contains more PotassiumPotassium +79.8%
Contains more IronIron +683.9%
Contains more CopperCopper +521.4%
Contains more ZincZinc +816.7%
Contains more PhosphorusPhosphorus +318.5%
Contains more ManganeseManganese +941.7%
Contains more SeleniumSelenium +1583.3%
Contains more CalciumCalcium +78.6%
Contains less SodiumSodium -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.
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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 +65%
Contains more Vitamin B3Vitamin B3 +80%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +333.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +739.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +54.2%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B6Vitamin B6 +48.1%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.286mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Gooseberry DV% diff.
Saturated fat 29.698g 0.038g 135%
Manganese 1.5mg 0.144mg 59%
Fats 33.49g 0.58g 51%
Copper 0.435mg 0.07mg 41%
Iron 2.43mg 0.31mg 27%
Vitamin C 3.3mg 27.7mg 27%
Fiber 9g 4.3g 19%
Selenium 10.1µg 0.6µg 17%
Calories 354kcal 44kcal 16%
Phosphorus 113mg 27mg 12%
Zinc 1.1mg 0.12mg 9%
Magnesium 32mg 10mg 5%
Potassium 356mg 198mg 5%
Folate 26µg 6µg 5%
Protein 3.33g 0.88g 5%
Monounsaturated fat 1.425g 0.051g 3%
Choline 12.1mg 2%
Vitamin B6 0.054mg 0.08mg 2%
Vitamin B3 0.54mg 0.3mg 2%
Vitamin B1 0.066mg 0.04mg 2%
Carbs 15.23g 10.18g 2%
Vitamin A 0µg 15µg 2%
Vitamin E 0.24mg 0.37mg 1%
Vitamin B2 0.02mg 0.03mg 1%
Sodium 20mg 1mg 1%
Calcium 14mg 25mg 1%
Net carbs 6.23g 5.88g N/A
Sugar 6.23g N/A
Vitamin B5 0.3mg 0.286mg 0%
Vitamin K 0.2µg 0%
Polyunsaturated fat 0.366g 0.317g 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +278.4%
Contains more FatsFats +5674.1%
Contains more CarbsCarbs +49.6%
Contains more OtherOther +95.9%
Contains more WaterWater +87%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 +2694.1%
Contains more Poly. FatPolyunsaturated fat +15.5%
Contains less Sat. FatSaturated fat -99.9%

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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. 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.