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  6. Plantain vs. Gooseberry

Plantain vs. Gooseberry — In-Depth Nutrition Comparison

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A recap on differences between Plantain and Gooseberry

  • Plantain is higher in Vitamin B6, Potassium, and Magnesium, yet Gooseberry is higher in Vitamin C, and Fiber.
  • Gooseberry covers your daily Vitamin C needs 19% more than Plantain.
  • Plantain contains 4 times more Folate than Gooseberry. While Plantain contains 26µg of Folate, Gooseberry contains only 6µg.

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

Infographic

Plantain 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% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
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 +134.8%
Contains more IronIron +87.1%
Contains more SeleniumSelenium +133.3%
Contains more CalciumCalcium +1150%
Contains less SodiumSodium -80%
~equal in Copper ~0.07mg
~equal in Zinc ~0.12mg
~equal in Phosphorus ~27mg

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 36% 55% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
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% 17% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +213.4%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B3Vitamin B3 +152%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +333.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +154.1%
Contains more Vitamin EVitamin E +184.6%
Contains more Vitamin B5Vitamin B5 +22.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 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 CarbsCarbs +206%
Contains more OtherOther +18.4%
Contains more ProteinProtein +11.4%
Contains more FatsFats +222.2%
Contains more WaterWater +30.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated Fat: Sat. Fat 0.069 g
Monounsaturated Fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 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 -44.9%
Contains more Mono. FatMonounsaturated Fat +240%
Contains more Poly. FatPolyunsaturated fat +860.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain 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 Gooseberry Opinion
Calories 116kcal 44kcal Plantain
Protein 0.79g 0.88g Gooseberry
Fats 0.18g 0.58g Gooseberry
Vitamin C 10.9mg 27.7mg Gooseberry
Net carbs 28.85g 5.88g Plantain
Carbs 31.15g 10.18g Plantain
Magnesium 32mg 10mg Plantain
Calcium 2mg 25mg Gooseberry
Potassium 465mg 198mg Plantain
Iron 0.58mg 0.31mg Plantain
Sugar 14g Gooseberry
Fiber 2.3g 4.3g Gooseberry
Copper 0.066mg 0.07mg Gooseberry
Zinc 0.13mg 0.12mg Plantain
Phosphorus 28mg 27mg Plantain
Sodium 5mg 1mg Gooseberry
Vitamin A 909IU 290IU Plantain
Vitamin A 45µg 15µg Plantain
Vitamin E 0.13mg 0.37mg Gooseberry
Manganese 0.144mg Gooseberry
Selenium 1.4µg 0.6µg Plantain
Vitamin B1 0.046mg 0.04mg Plantain
Vitamin B2 0.052mg 0.03mg Plantain
Vitamin B3 0.756mg 0.3mg Plantain
Vitamin B5 0.233mg 0.286mg Gooseberry
Vitamin B6 0.24mg 0.08mg Plantain
Vitamin K 0.7µg Plantain
Folate 26µg 6µg Plantain
Choline 12.7mg Plantain
Saturated Fat 0.069g 0.038g Gooseberry
Monounsaturated Fat 0.015g 0.051g Gooseberry
Polyunsaturated fat 0.033g 0.317g Gooseberry
Tryptophan 0.009mg Plantain
Threonine 0.021mg Plantain
Isoleucine 0.022mg Plantain
Leucine 0.036mg Plantain
Lysine 0.037mg Plantain
Methionine 0.01mg Plantain
Phenylalanine 0.027mg Plantain
Valine 0.028mg Plantain
Histidine 0.039mg Plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain 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
18%
Plantain
14%
Gooseberry
Minerals Daily Need Coverage Score
13%
Plantain
10%
Gooseberry

Comparison summary

Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.5)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 14g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.031g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.