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  6. Gooseberry vs. Black gram

Gooseberry vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between gooseberries and black gram

  • Gooseberries have more vitamin C; however, black gram is richer in copper, iron, magnesium, manganese, fiber, folate, phosphorus, zinc, and potassium.
  • Black gram covers your daily copper needs 101% more than gooseberries.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of gooseberries is 15.

Specific food types used in this comparison are Gooseberries, raw and Mungo beans, mature seeds, raw.

Infographic

Gooseberry vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -97.4%
Contains more MagnesiumMagnesium +2570%
Contains more CalciumCalcium +452%
Contains more PotassiumPotassium +396.5%
Contains more IronIron +2341.9%
Contains more CopperCopper +1301.4%
Contains more ZincZinc +2691.7%
Contains more PhosphorusPhosphorus +1303.7%
Contains more ManganeseManganese +960.4%
Contains more SeleniumSelenium +1266.7%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +582.5%
Contains more Vitamin B2Vitamin B2 +746.7%
Contains more Vitamin B3Vitamin B3 +382.3%
Contains more Vitamin B5Vitamin B5 +216.8%
Contains more Vitamin B6Vitamin B6 +251.3%
Contains more FolateFolate +3500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Gooseberry Black gram DV% diff.
Copper 0.07mg 0.981mg 101%
Iron 0.31mg 7.57mg 91%
Magnesium 10mg 267mg 61%
Manganese 0.144mg 1.527mg 60%
Fiber 4.3g 18.3g 56%
Folate 6µg 216µg 53%
Phosphorus 27mg 379mg 50%
Protein 0.88g 25.21g 49%
Vitamin C 27.7mg 0mg 31%
Zinc 0.12mg 3.35mg 29%
Potassium 198mg 983mg 23%
Vitamin B1 0.04mg 0.273mg 19%
Vitamin B2 0.03mg 0.254mg 17%
Carbs 10.18g 58.99g 16%
Calories 44kcal 341kcal 15%
Vitamin B6 0.08mg 0.281mg 15%
Selenium 0.6µg 8.2µg 14%
Vitamin B5 0.286mg 0.906mg 12%
Calcium 25mg 138mg 11%
Vitamin B3 0.3mg 1.447mg 7%
Polyunsaturated fat 0.317g 1.071g 5%
Fats 0.58g 1.64g 2%
Vitamin A 15µg 1µg 2%
Vitamin E 0.37mg 2%
Sodium 1mg 38mg 2%
Net carbs 5.88g 40.69g N/A
Saturated fat 0.038g 0.114g 0%
Monounsaturated fat 0.051g 0.085g 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +713.6%
Contains more ProteinProtein +2764.8%
Contains more FatsFats +182.8%
Contains more CarbsCarbs +479.5%
Contains more OtherOther +585.7%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +237.9%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.