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  6. Cranberries vs. Gooseberry

Cranberries vs. Gooseberry — In-Depth Nutrition Comparison

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A recap on differences between cranberries and gooseberries

  • Cranberries are higher in vitamin E and manganese, yet gooseberries are higher in vitamin C.
  • Gooseberries cover your daily vitamin C needs 15% more than cranberries.
  • Cranberries contain 4 times more vitamin E than gooseberries. While cranberries contain 1.32mg of vitamin E, gooseberries contain only 0.37mg.
  • The glycemic index of gooseberries is lower.

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

Infographic

Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
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 ManganeseManganese +85.4%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +212.5%
Contains more PotassiumPotassium +147.5%
Contains more IronIron +34.8%
Contains more CopperCopper +25%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +145.5%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +500%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
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 EVitamin E +256.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +97.9%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +197%
Contains more Vitamin B6Vitamin B6 +40.4%
Contains more FolateFolate +500%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.286mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Gooseberry DV% diff.
Vitamin C 14mg 27.7mg 15%
Vitamin E 1.32mg 0.37mg 6%
Manganese 0.267mg 0.144mg 5%
Vitamin K 5µg 4%
Potassium 80mg 198mg 3%
Fiber 3.6g 4.3g 3%
Phosphorus 11mg 27mg 2%
Copper 0.056mg 0.07mg 2%
Vitamin B1 0.012mg 0.04mg 2%
Calcium 8mg 25mg 2%
Polyunsaturated fat 0.055g 0.317g 2%
Vitamin B6 0.057mg 0.08mg 2%
Vitamin B3 0.101mg 0.3mg 1%
Folate 1µg 6µg 1%
Choline 5.5mg 1%
Vitamin B2 0.02mg 0.03mg 1%
Protein 0.46g 0.88g 1%
Selenium 0.1µg 0.6µg 1%
Fructose 0.67g 1%
Vitamin A 3µg 15µg 1%
Iron 0.23mg 0.31mg 1%
Carbs 11.97g 10.18g 1%
Magnesium 6mg 10mg 1%
Fats 0.13g 0.58g 1%
Calories 46kcal 44kcal 0%
Net carbs 8.37g 5.88g N/A
Sugar 4.27g N/A
Zinc 0.09mg 0.12mg 0%
Sodium 2mg 1mg 0%
Vitamin B5 0.295mg 0.286mg 0%
Saturated fat 0.008g 0.038g 0%
Monounsaturated fat 0.018g 0.051g 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 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 +17.6%
Contains more ProteinProtein +91.3%
Contains more FatsFats +346.2%
Contains more OtherOther +308.3%
~equal in Water ~87.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 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 -78.9%
Contains more Mono. FatMonounsaturated fat +183.3%
Contains more Poly. FatPolyunsaturated fat +476.4%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.