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  6. Gooseberry vs. Bean raw

Gooseberry vs. Bean raw — In-Depth Nutrition Comparison

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How are gooseberries and bean raw different?

  • Bean raw has more folate, copper, iron, vitamin B1, phosphorus, selenium, fiber, manganese, magnesium, and potassium than gooseberries.
  • Daily need coverage for folate for bean raw is 130% higher.
  • Gooseberries have a lower glycemic index (15) than bean raw (33).

Gooseberries, raw and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Gooseberry vs Bean raw 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +1660%
Contains more CalciumCalcium +352%
Contains more PotassiumPotassium +603.5%
Contains more IronIron +1535.5%
Contains more CopperCopper +1175.7%
Contains more ZincZinc +1800%
Contains more PhosphorusPhosphorus +1422.2%
Contains more ManganeseManganese +697.2%
Contains more SeleniumSelenium +4550%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +339.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +76.2%
Contains more Vitamin B1Vitamin B1 +1682.5%
Contains more Vitamin B2Vitamin B2 +606.7%
Contains more Vitamin B3Vitamin B3 +291.3%
Contains more Vitamin B5Vitamin B5 +174.5%
Contains more Vitamin B6Vitamin B6 +492.5%
Contains more FolateFolate +8650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gooseberry Bean raw DV% diff.
Folate 6µg 525µg 130%
Copper 0.07mg 0.893mg 91%
Iron 0.31mg 5.07mg 60%
Vitamin B1 0.04mg 0.713mg 56%
Phosphorus 27mg 411mg 55%
Selenium 0.6µg 27.9µg 50%
Fiber 4.3g 15.5g 45%
Manganese 0.144mg 1.148mg 44%
Protein 0.88g 21.42g 41%
Magnesium 10mg 176mg 40%
Potassium 198mg 1393mg 35%
Vitamin B6 0.08mg 0.474mg 30%
Vitamin C 27.7mg 6.3mg 24%
Zinc 0.12mg 2.28mg 20%
Carbs 10.18g 62.55g 17%
Calories 44kcal 347kcal 15%
Vitamin B2 0.03mg 0.212mg 14%
Starch 34.17g 14%
Choline 66.2mg 12%
Vitamin B5 0.286mg 0.785mg 10%
Calcium 25mg 113mg 9%
Vitamin B3 0.3mg 1.174mg 5%
Vitamin K 5.6µg 5%
Vitamin A 15µg 0µg 2%
Polyunsaturated fat 0.317g 0.407g 1%
Vitamin E 0.37mg 0.21mg 1%
Fats 0.58g 1.23g 1%
Saturated fat 0.038g 0.235g 1%
Net carbs 5.88g 47.05g N/A
Sugar 2.11g N/A
Sodium 1mg 12mg 0%
Monounsaturated fat 0.051g 0.229g 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +675.6%
Contains more ProteinProtein +2334.1%
Contains more FatsFats +112.1%
Contains more CarbsCarbs +514.4%
Contains more OtherOther +608.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +349%
Contains more Poly. FatPolyunsaturated fat +28.4%

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.