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Common plum vs Gooseberry - In-Depth Nutrition Comparison

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What are the main differences between Common plum and Gooseberry?

  • Gooseberry has more Vitamin C, and Fiber than Common plum.
  • Gooseberry's daily need coverage for Vitamin C is 20% higher.

We used Plums, raw and Gooseberries, raw types in this comparison.

Infographic

Common plum 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -100%
Contains more Calcium +316.7%
Contains more Iron +82.4%
Contains more Magnesium +42.9%
Contains more Phosphorus +68.8%
Contains more Potassium +26.1%
Contains more Zinc +20%
Contains more Copper +22.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Contains less Sodium -100%
Contains more Calcium +316.7%
Contains more Iron +82.4%
Contains more Magnesium +42.9%
Contains more Phosphorus +68.8%
Contains more Potassium +26.1%
Contains more Zinc +20%
Contains more Copper +22.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +19%
Contains more Vitamin B3 +39%
Contains more Vitamin E +42.3%
Contains more Vitamin C +191.6%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +111.9%
Contains more Vitamin B6 +175.9%
Contains more Folate +20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
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 A +19%
Contains more Vitamin B3 +39%
Contains more Vitamin E +42.3%
Contains more Vitamin C +191.6%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +111.9%
Contains more Vitamin B6 +175.9%
Contains more Folate +20%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Common plum Gooseberry
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Common plum Gooseberry Opinion
Net carbs 10.02g 5.88g Common plum
Protein 0.7g 0.88g Gooseberry
Fats 0.28g 0.58g Gooseberry
Carbs 11.42g 10.18g Common plum
Calories 46kcal 44kcal Common plum
Starch 0g g Common plum
Fructose 3.07g g Common plum
Sugar 9.92g g Gooseberry
Fiber 1.4g 4.3g Gooseberry
Calcium 6mg 25mg Gooseberry
Iron 0.17mg 0.31mg Gooseberry
Magnesium 7mg 10mg Gooseberry
Phosphorus 16mg 27mg Gooseberry
Potassium 157mg 198mg Gooseberry
Sodium 0mg 1mg Common plum
Zinc 0.1mg 0.12mg Gooseberry
Copper 0.057mg 0.07mg Gooseberry
Vitamin A 345IU 290IU Common plum
Vitamin E 0.26mg 0.37mg Gooseberry
Vitamin D 0IU IU Common plum
Vitamin D 0µg µg Common plum
Vitamin C 9.5mg 27.7mg Gooseberry
Vitamin B1 0.028mg 0.04mg Gooseberry
Vitamin B2 0.026mg 0.03mg Gooseberry
Vitamin B3 0.417mg 0.3mg Common plum
Vitamin B5 0.135mg 0.286mg Gooseberry
Vitamin B6 0.029mg 0.08mg Gooseberry
Folate 5µg 6µg Gooseberry
Vitamin B12 0µg 0µg
Vitamin K 6.4µg µg Common plum
Tryptophan 0.009mg mg Common plum
Threonine 0.01mg mg Common plum
Isoleucine 0.014mg mg Common plum
Leucine 0.015mg mg Common plum
Lysine 0.016mg mg Common plum
Methionine 0.008mg mg Common plum
Phenylalanine 0.014mg mg Common plum
Valine 0.016mg mg Common plum
Histidine 0.009mg mg Common plum
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.038g Common plum
Monounsaturated Fat 0.134g 0.051g Common plum
Polyunsaturated fat 0.044g 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Common plum Gooseberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Common plum
15
Gooseberry
Mineral Summary Score
7
Common plum
10
Gooseberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Common plum
5%
Gooseberry
Carbohydrates
11%
Common plum
10%
Gooseberry
Fats
1%
Common plum
3%
Gooseberry

Comparison summary

Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 9.92g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Gooseberry
Gooseberry is relatively richer in minerals
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.021g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Common plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.