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Cooking plantain vs Gooseberry - In-Depth Nutrition Comparison

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The main differences between Cooking plantain and Gooseberry

  • Cooking plantain is richer in Vitamin B6, Potassium, and Magnesium, yet Gooseberry is richer in Vitamin C, and Fiber.
  • Daily need coverage for Vitamin B6 from Cooking plantain is 17% higher.
  • Cooking plantain contains 4 times more Magnesium than Gooseberry. Cooking plantain contains 37mg of Magnesium, while Gooseberry contains 10mg.

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

Infographic

Cooking 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +93.5%
Contains more Magnesium +270%
Contains more Phosphorus +25.9%
Contains more Potassium +152%
Contains more Zinc +16.7%
Contains more Copper +15.7%
Contains more Calcium +733.3%
Contains less Sodium -75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Contains more Iron +93.5%
Contains more Magnesium +270%
Contains more Phosphorus +25.9%
Contains more Potassium +152%
Contains more Zinc +16.7%
Contains more Copper +15.7%
Contains more Calcium +733.3%
Contains less Sodium -75%

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 +288.6%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +128.7%
Contains more Vitamin B6 +273.8%
Contains more Folate +266.7%
Contains more Vitamin E +164.3%
Contains more Vitamin C +50.5%
Equal in Vitamin B5 - 0.286
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
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 +288.6%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +128.7%
Contains more Vitamin B6 +273.8%
Contains more Folate +266.7%
Contains more Vitamin E +164.3%
Contains more Vitamin C +50.5%
Equal in Vitamin B5 - 0.286

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.
Cooking plantain 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cooking plantain Gooseberry Opinion
Net carbs 29.59g 5.88g Cooking plantain
Protein 1.3g 0.88g Cooking plantain
Fats 0.37g 0.58g Gooseberry
Carbs 31.89g 10.18g Cooking plantain
Calories 122kcal 44kcal Cooking plantain
Starch g g
Fructose g g
Sugar 15g g Gooseberry
Fiber 2.3g 4.3g Gooseberry
Calcium 3mg 25mg Gooseberry
Iron 0.6mg 0.31mg Cooking plantain
Magnesium 37mg 10mg Cooking plantain
Phosphorus 34mg 27mg Cooking plantain
Potassium 499mg 198mg Cooking plantain
Sodium 4mg 1mg Gooseberry
Zinc 0.14mg 0.12mg Cooking plantain
Copper 0.081mg 0.07mg Cooking plantain
Vitamin A 1127IU 290IU Cooking plantain
Vitamin E 0.14mg 0.37mg Gooseberry
Vitamin D 0IU IU Cooking plantain
Vitamin D 0µg µg Cooking plantain
Vitamin C 18.4mg 27.7mg Gooseberry
Vitamin B1 0.052mg 0.04mg Cooking plantain
Vitamin B2 0.054mg 0.03mg Cooking plantain
Vitamin B3 0.686mg 0.3mg Cooking plantain
Vitamin B5 0.26mg 0.286mg Gooseberry
Vitamin B6 0.299mg 0.08mg Cooking plantain
Folate 22µg 6µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.7µg µg Cooking plantain
Tryptophan 0.015mg mg Cooking plantain
Threonine 0.034mg mg Cooking plantain
Isoleucine 0.036mg mg Cooking plantain
Leucine 0.059mg mg Cooking plantain
Lysine 0.06mg mg Cooking plantain
Methionine 0.017mg mg Cooking plantain
Phenylalanine 0.044mg mg Cooking plantain
Valine 0.046mg mg Cooking plantain
Histidine 0.064mg mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.143g 0.038g Gooseberry
Monounsaturated Fat 0.032g 0.051g Gooseberry
Polyunsaturated fat 0.069g 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain 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
23
Cooking plantain
15
Gooseberry
Mineral Summary Score
17
Cooking plantain
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
8%
Cooking plantain
5%
Gooseberry
Carbohydrates
32%
Cooking plantain
10%
Gooseberry
Fats
2%
Cooking plantain
3%
Gooseberry

Comparison summary

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 is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.5)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cooking plantain - 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.