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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 Iron +229%
Contains more Calcium +56%
Contains more Potassium +231.3%
Contains more Magnesium +330%
Contains more Copper +194.3%
Contains more Zinc +141.7%
Contains more Phosphorus +129.6%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 18% 8% 24% 4% 12% 1%
Contains more Iron +229%
Contains more Calcium +56%
Contains more Potassium +231.3%
Contains more Magnesium +330%
Contains more Copper +194.3%
Contains more Zinc +141.7%
Contains more Phosphorus +129.6%
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 C +6825%
Contains more Vitamin A +2800%
Contains more Vitamin E +640%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 93% 18% 8% 0% 10% 7% 6% 18% 19% 0% 0% 5%
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 C +6825%
Contains more Vitamin A +2800%
Contains more Vitamin E +640%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
15%
Dates
5%
Gooseberry
Carbohydrates
75%
Dates
10%
Gooseberry
Fats
2%
Dates
3%
Gooseberry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Gooseberry
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dates Gooseberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Gooseberry
Gooseberry contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dates Gooseberry Opinion
Calories 282 44 Dates
Protein 2.45 0.88 Dates
Fats 0.39 0.58 Gooseberry
Vitamin C 0.4 27.7 Gooseberry
Carbs 75.03 10.18 Dates
Cholesterol 0 0
Vitamin D 0 Dates
Iron 1.02 0.31 Dates
Calcium 39 25 Dates
Potassium 656 198 Dates
Magnesium 43 10 Dates
Sugars 63.35 Gooseberry
Fiber 8 4.3 Dates
Copper 0.206 0.07 Dates
Zinc 0.29 0.12 Dates
Starch
Phosphorus 62 27 Dates
Sodium 2 1 Gooseberry
Vitamin A 10 290 Gooseberry
Vitamin E 0.05 0.37 Gooseberry
Vitamin D 0 Dates
Vitamin B1 0.052 0.04 Dates
Vitamin B2 0.066 0.03 Dates
Vitamin B3 1.274 0.3 Dates
Vitamin B5 0.589 0.286 Dates
Vitamin B6 0.165 0.08 Dates
Vitamin B12 0 0
Vitamin K 2.7 Dates
Folate 19 6 Dates
Trans Fat 0 0
Saturated Fat 0.032 0.038 Dates
Monounsaturated Fat 0.036 0.051 Gooseberry
Polyunsaturated fat 0.019 0.317 Gooseberry
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.