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Cranberry vs Gooseberry - In-Depth Nutrition Comparison

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A recap on differences between Cranberry and Gooseberry

  • Cranberry is higher in Vitamin E , and Manganese, yet Gooseberry is higher in Vitamin C.
  • Gooseberry covers your daily Vitamin C needs 15% more than Cranberry.
  • Cranberry contains 4 times more Vitamin E than Gooseberry. While Cranberry contains 1.32mg of Vitamin E , Gooseberry contains only 0.37mg.

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

Infographic

Cranberry 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 Calcium +212.5%
Contains more Iron +34.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +145.5%
Contains more Potassium +147.5%
Contains less Sodium -50%
Contains more Zinc +33.3%
Contains more Copper +25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 9% 5% 5% 8% 1% 3% 19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Contains more Calcium +212.5%
Contains more Iron +34.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +145.5%
Contains more Potassium +147.5%
Contains less Sodium -50%
Contains more Zinc +33.3%
Contains more Copper +25%

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 E +256.8%
Contains more Vitamin A +360.3%
Contains more Vitamin C +97.9%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +197%
Contains more Vitamin B6 +40.4%
Contains more Folate +500%
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 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
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 E +256.8%
Contains more Vitamin A +360.3%
Contains more Vitamin C +97.9%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +197%
Contains more Vitamin B6 +40.4%
Contains more Folate +500%
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.
Cranberry Gooseberry
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry Gooseberry Opinion
Net carbs 8.37g 5.88g Cranberry
Protein 0.46g 0.88g Gooseberry
Fats 0.13g 0.58g Gooseberry
Carbs 11.97g 10.18g Cranberry
Calories 46kcal 44kcal Cranberry
Starch 0g g Cranberry
Fructose 0.67g g Cranberry
Sugar 4.27g g Gooseberry
Fiber 3.6g 4.3g Gooseberry
Calcium 8mg 25mg Gooseberry
Iron 0.23mg 0.31mg Gooseberry
Magnesium 6mg 10mg Gooseberry
Phosphorus 11mg 27mg Gooseberry
Potassium 80mg 198mg Gooseberry
Sodium 2mg 1mg Gooseberry
Zinc 0.09mg 0.12mg Gooseberry
Copper 0.056mg 0.07mg Gooseberry
Vitamin A 63IU 290IU Gooseberry
Vitamin E 1.32mg 0.37mg Cranberry
Vitamin D 0IU IU Cranberry
Vitamin D 0µg µg Cranberry
Vitamin C 14mg 27.7mg Gooseberry
Vitamin B1 0.012mg 0.04mg Gooseberry
Vitamin B2 0.02mg 0.03mg Gooseberry
Vitamin B3 0.101mg 0.3mg Gooseberry
Vitamin B5 0.295mg 0.286mg Cranberry
Vitamin B6 0.057mg 0.08mg Gooseberry
Folate 1µg 6µg Gooseberry
Vitamin B12 0µg 0µg
Vitamin K 5µg µg Cranberry
Tryptophan 0.003mg mg Cranberry
Threonine 0.028mg mg Cranberry
Isoleucine 0.033mg mg Cranberry
Leucine 0.053mg mg Cranberry
Lysine 0.039mg mg Cranberry
Methionine 0.003mg mg Cranberry
Phenylalanine 0.036mg mg Cranberry
Valine 0.045mg mg Cranberry
Histidine 0.018mg mg Cranberry
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.008g 0.038g Cranberry
Monounsaturated Fat 0.018g 0.051g Gooseberry
Polyunsaturated fat 0.055g 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry 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
11
Cranberry
15
Gooseberry
Mineral Summary Score
6
Cranberry
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
3%
Cranberry
5%
Gooseberry
Carbohydrates
12%
Cranberry
10%
Gooseberry
Fats
1%
Cranberry
3%
Gooseberry

Comparison summary

Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 4.27g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Gooseberry
Gooseberry is relatively richer in minerals
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.03g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cranberry - 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.