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Dates vs Gooseberry - In-Depth Nutrition Comparison

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The main differences between Dates and Gooseberry

  • Dates are richer in Copper, Fiber, Potassium, Iron, Magnesium, Vitamin B6, Vitamin B3, Vitamin B5, and Manganese, yet Gooseberry is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Gooseberry is 30% higher.
  • Dates contain 4 times more Magnesium than Gooseberry. Dates contain 43mg of Magnesium, while Gooseberry contains 10mg.

Food types used in this article are Dates, deglet noor and Gooseberries, raw.

Infographic

Dates  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 +56%
Contains more Iron +229%
Contains more Magnesium +330%
Contains more Phosphorus +129.6%
Contains more Potassium +231.3%
Contains more Zinc +141.7%
Contains more Copper +194.3%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Contains more Calcium +56%
Contains more Iron +229%
Contains more Magnesium +330%
Contains more Phosphorus +129.6%
Contains more Potassium +231.3%
Contains more Zinc +141.7%
Contains more Copper +194.3%
Contains less Sodium -50%

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 B1 +30%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +324.7%
Contains more Vitamin B5 +105.9%
Contains more Vitamin B6 +106.3%
Contains more Folate +216.7%
Contains more Vitamin A +2800%
Contains more Vitamin E +640%
Contains more Vitamin C +6825%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
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 B1 +30%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +324.7%
Contains more Vitamin B5 +105.9%
Contains more Vitamin B6 +106.3%
Contains more Folate +216.7%
Contains more Vitamin A +2800%
Contains more Vitamin E +640%
Contains more Vitamin C +6825%

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

All nutrients comparison - raw data values

Nutrient Dates Gooseberry Opinion
Net carbs 67.03g 5.88g Dates
Protein 2.45g 0.88g Dates
Fats 0.39g 0.58g Gooseberry
Carbs 75.03g 10.18g Dates
Calories 282kcal 44kcal Dates
Starch g g
Fructose 19.56g g Dates
Sugar 63.35g g Gooseberry
Fiber 8g 4.3g Dates
Calcium 39mg 25mg Dates
Iron 1.02mg 0.31mg Dates
Magnesium 43mg 10mg Dates
Phosphorus 62mg 27mg Dates
Potassium 656mg 198mg Dates
Sodium 2mg 1mg Gooseberry
Zinc 0.29mg 0.12mg Dates
Copper 0.206mg 0.07mg Dates
Vitamin A 10IU 290IU Gooseberry
Vitamin E 0.05mg 0.37mg Gooseberry
Vitamin D 0IU IU Dates
Vitamin D 0µg µg Dates
Vitamin C 0.4mg 27.7mg Gooseberry
Vitamin B1 0.052mg 0.04mg Dates
Vitamin B2 0.066mg 0.03mg Dates
Vitamin B3 1.274mg 0.3mg Dates
Vitamin B5 0.589mg 0.286mg Dates
Vitamin B6 0.165mg 0.08mg Dates
Folate 19µg 6µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Dates
Tryptophan 0.012mg mg Dates
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg mg Dates
Methionine 0.022mg mg Dates
Phenylalanine 0.05mg mg Dates
Valine 0.071mg mg Dates
Histidine 0.032mg mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.038g Dates
Monounsaturated Fat 0.036g 0.051g Gooseberry
Polyunsaturated fat 0.019g 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates 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
12
Dates
15
Gooseberry
Mineral Summary Score
30
Dates
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
15%
Dates
5%
Gooseberry
Carbohydrates
75%
Dates
10%
Gooseberry
Fats
2%
Dates
3%
Gooseberry

Comparison summary

Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 63.35g)
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 - 27)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.006g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates 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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.