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Currant vs Gooseberry - In-Depth Nutrition Comparison

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Differences between Currant and Gooseberry

  • Gooseberry contains less Vitamin C, and Iron than Currant.
  • Currant's daily need coverage for Vitamin C is 15% higher.
  • Gooseberry contains 3 times less Iron than Currant. Currant contains 1mg of Iron, while Gooseberry contains 0.31mg.

The food types used in this comparison are Currants, red and white, raw and Gooseberries, raw.

Infographic

Currant vs Gooseberry infographic
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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 +32%
Contains more Iron +222.6%
Contains more Magnesium +30%
Contains more Phosphorus +63%
Contains more Potassium +38.9%
Contains more Zinc +91.7%
Contains more Copper +52.9%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Contains more Calcium +32%
Contains more Iron +222.6%
Contains more Magnesium +30%
Contains more Phosphorus +63%
Contains more Potassium +38.9%
Contains more Zinc +91.7%
Contains more Copper +52.9%
Equal in Sodium - 1

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 C +48%
Contains more Vitamin B2 +66.7%
Contains more Folate +33.3%
Contains more Vitamin A +590.5%
Contains more Vitamin E +270%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +346.9%
Contains more Vitamin B6 +14.3%
Equal in Vitamin B1 - 0.04
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
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 C +48%
Contains more Vitamin B2 +66.7%
Contains more Folate +33.3%
Contains more Vitamin A +590.5%
Contains more Vitamin E +270%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +346.9%
Contains more Vitamin B6 +14.3%
Equal in Vitamin B1 - 0.04

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.
Currant Gooseberry
Lower in Sugar ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Currant Gooseberry Opinion
Net carbs 9.5g 5.88g Currant
Protein 1.4g 0.88g Currant
Fats 0.2g 0.58g Gooseberry
Carbs 13.8g 10.18g Currant
Calories 56kcal 44kcal Currant
Starch g g
Fructose 3.53g g Currant
Sugar 7.37g g Gooseberry
Fiber 4.3g 4.3g
Calcium 33mg 25mg Currant
Iron 1mg 0.31mg Currant
Magnesium 13mg 10mg Currant
Phosphorus 44mg 27mg Currant
Potassium 275mg 198mg Currant
Sodium 1mg 1mg
Zinc 0.23mg 0.12mg Currant
Copper 0.107mg 0.07mg Currant
Vitamin A 42IU 290IU Gooseberry
Vitamin E 0.1mg 0.37mg Gooseberry
Vitamin D 0IU IU Currant
Vitamin D 0µg µg Currant
Vitamin C 41mg 27.7mg Currant
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.05mg 0.03mg Currant
Vitamin B3 0.1mg 0.3mg Gooseberry
Vitamin B5 0.064mg 0.286mg Gooseberry
Vitamin B6 0.07mg 0.08mg Gooseberry
Folate 8µg 6µg Currant
Vitamin B12 0µg 0µg
Vitamin K 11µg µg Currant
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.038g Currant
Monounsaturated Fat 0.028g 0.051g Gooseberry
Polyunsaturated fat 0.088g 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant 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
18
Currant
15
Gooseberry
Mineral Summary Score
18
Currant
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%
Currant
5%
Gooseberry
Carbohydrates
14%
Currant
10%
Gooseberry
Fats
1%
Currant
3%
Gooseberry

Comparison summary

Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 7.37g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 10)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.021g)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.