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  6. Plantain raw vs. Gooseberry

Plantain raw vs. Gooseberry — In-Depth Nutrition Comparison

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The main differences between plantain raw and gooseberries

  • Plantain raw is richer in vitamin B6, vitamin A, potassium, and magnesium, yet gooseberries are richer in vitamin C and fiber.
  • Daily need coverage for vitamin B6 for plantain raw is 17% higher.
  • Plantain raw contains 4 times more vitamin A than gooseberries. Plantain raw contains 1127IU of vitamin A, while gooseberries contain 290IU.
  • Gooseberries have a lower glycemic index than plantain raw.

Food types used in this article are Plantains, raw and Gooseberries, raw.

Infographic

Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 +270%
Contains more PotassiumPotassium +152%
Contains more IronIron +93.5%
Contains more CopperCopper +15.7%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +25.9%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +733.3%
Contains less SodiumSodium -75%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 AVitamin A +273.3%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +128.7%
Contains more Vitamin B6Vitamin B6 +273.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +266.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +50.5%
Contains more Vitamin EVitamin E +164.3%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.286mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 +47.7%
Contains more CarbsCarbs +213.3%
Contains more OtherOther +136.7%
Contains more FatsFats +56.8%
Contains more WaterWater +34.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 -73.4%
Contains more Mono. FatMonounsaturated fat +59.4%
Contains more Poly. FatPolyunsaturated fat +359.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain raw Gooseberry DV% diff.
Vitamin B6 0.299mg 0.08mg 17%
Vitamin C 18.4mg 27.7mg 10%
Potassium 499mg 198mg 9%
Fiber 2.3g 4.3g 8%
Carbs 31.89g 10.18g 7%
Manganese 0.144mg 6%
Magnesium 37mg 10mg 6%
Vitamin A 56µg 15µg 5%
Calories 122kcal 44kcal 4%
Folate 22µg 6µg 4%
Iron 0.6mg 0.31mg 4%
Vitamin B2 0.054mg 0.03mg 2%
Calcium 3mg 25mg 2%
Vitamin B3 0.686mg 0.3mg 2%
Choline 13.5mg 2%
Vitamin E 0.14mg 0.37mg 2%
Polyunsaturated fat 0.069g 0.317g 2%
Selenium 1.5µg 0.6µg 2%
Vitamin K 0.7µg 1%
Vitamin B5 0.26mg 0.286mg 1%
Vitamin B1 0.052mg 0.04mg 1%
Protein 1.3g 0.88g 1%
Copper 0.081mg 0.07mg 1%
Phosphorus 34mg 27mg 1%
Fats 0.37g 0.58g 0%
Net carbs 29.59g 5.88g N/A
Sugar 15g N/A
Zinc 0.14mg 0.12mg 0%
Sodium 4mg 1mg 0%
Saturated fat 0.143g 0.038g 0%
Monounsaturated fat 0.032g 0.051g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Gooseberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Plantain raw
13%
Gooseberry
Minerals Daily Need Coverage Score
15%
Plantain raw
10%
Gooseberry

Comparison summary

Which food is richer in minerals?
Plantain raw
Plantain raw is relatively richer in minerals
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.5)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 15g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Gooseberry
Gooseberry is lower in Saturated fat (difference - 0.105g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 22)
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.