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  6. Gooseberry vs. Coconut

Gooseberry vs. Coconut — In-Depth Nutrition Comparison

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Differences between gooseberries and coconut

  • Gooseberries have more vitamin C and vitamin A, while coconut has more manganese, copper, iron, fiber, selenium, phosphorus, and zinc.
  • Coconut's daily need coverage for saturated fat is 148% higher.
  • The amount of saturated fat in gooseberries is lower.
  • Gooseberries have a lower glycemic index. The glycemic index of gooseberries is 15, while the glycemic index of coconut is 59.

The food types used in this comparison are Gooseberries, raw and Nuts, coconut meat, raw.

Infographic

Gooseberry vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +78.6%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +79.8%
Contains more IronIron +683.9%
Contains more CopperCopper +521.4%
Contains more ZincZinc +816.7%
Contains more PhosphorusPhosphorus +318.5%
Contains more ManganeseManganese +941.7%
Contains more SeleniumSelenium +1583.3%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +739.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +54.2%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B6Vitamin B6 +48.1%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B3Vitamin B3 +80%
Contains more FolateFolate +333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.3mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gooseberry Coconut DV% diff.
Saturated fat 0.038g 29.698g 135%
Manganese 0.144mg 1.5mg 59%
Fats 0.58g 33.49g 51%
Copper 0.07mg 0.435mg 41%
Iron 0.31mg 2.43mg 27%
Vitamin C 27.7mg 3.3mg 27%
Fiber 4.3g 9g 19%
Selenium 0.6µg 10.1µg 17%
Calories 44kcal 354kcal 16%
Phosphorus 27mg 113mg 12%
Zinc 0.12mg 1.1mg 9%
Magnesium 10mg 32mg 5%
Potassium 198mg 356mg 5%
Folate 6µg 26µg 5%
Protein 0.88g 3.33g 5%
Monounsaturated fat 0.051g 1.425g 3%
Choline 12.1mg 2%
Vitamin B6 0.08mg 0.054mg 2%
Vitamin B3 0.3mg 0.54mg 2%
Vitamin B1 0.04mg 0.066mg 2%
Carbs 10.18g 15.23g 2%
Vitamin A 15µg 0µg 2%
Vitamin E 0.37mg 0.24mg 1%
Vitamin B2 0.03mg 0.02mg 1%
Sodium 1mg 20mg 1%
Calcium 25mg 14mg 1%
Net carbs 5.88g 6.23g N/A
Sugar 6.23g N/A
Vitamin B5 0.286mg 0.3mg 0%
Vitamin K 0.2µg 0%
Polyunsaturated fat 0.317g 0.366g 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more WaterWater +87%
Contains more ProteinProtein +278.4%
Contains more FatsFats +5674.1%
Contains more CarbsCarbs +49.6%
Contains more OtherOther +95.9%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +2694.1%
Contains more Poly. FatPolyunsaturated fat +15.5%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.