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  6. Gooseberry vs. Coconut milk

Gooseberry vs. Coconut milk — In-Depth Nutrition Comparison

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The main differences between gooseberries and coconut milk

  • Gooseberries are richer in vitamin C, fiber, and vitamin A, yet coconut milk is richer in manganese, copper, iron, phosphorus, selenium, and magnesium.
  • Daily need coverage for saturated fat for coconut milk is 106% higher.
  • Gooseberries contain less saturated fat.
  • Gooseberries have a lower glycemic index than coconut milk.

Food types used in this article are Gooseberries, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Gooseberry vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +56.3%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +270%
Contains more PotassiumPotassium +32.8%
Contains more IronIron +429%
Contains more CopperCopper +280%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +270.4%
Contains more ManganeseManganese +536.1%
Contains more SeleniumSelenium +933.3%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +889.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +146.7%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +56.3%
Contains more Vitamin B6Vitamin B6 +142.4%
Contains more Vitamin B3Vitamin B3 +153.3%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gooseberry Coconut milk DV% diff.
Saturated fat 0.038g 21.14g 96%
Fats 0.58g 23.84g 36%
Manganese 0.144mg 0.916mg 34%
Vitamin C 27.7mg 2.8mg 28%
Copper 0.07mg 0.266mg 22%
Iron 0.31mg 1.64mg 17%
Selenium 0.6µg 6.2µg 10%
Phosphorus 27mg 100mg 10%
Calories 44kcal 230kcal 9%
Fiber 4.3g 2.2g 8%
Magnesium 10mg 37mg 6%
Zinc 0.12mg 0.67mg 5%
Vitamin B6 0.08mg 0.033mg 4%
Folate 6µg 16µg 3%
Protein 0.88g 2.29g 3%
Vitamin B3 0.3mg 0.76mg 3%
Choline 8.5mg 2%
Vitamin B5 0.286mg 0.183mg 2%
Potassium 198mg 263mg 2%
Vitamin A 15µg 0µg 2%
Carbs 10.18g 5.54g 2%
Monounsaturated fat 0.051g 1.014g 2%
Vitamin B2 0.03mg 0mg 2%
Vitamin B1 0.04mg 0.026mg 1%
Vitamin E 0.37mg 0.15mg 1%
Sodium 1mg 15mg 1%
Calcium 25mg 16mg 1%
Net carbs 5.88g 3.34g N/A
Sugar 3.34g N/A
Vitamin K 0.1µg 0%
Polyunsaturated fat 0.317g 0.261g 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more CarbsCarbs +83.8%
Contains more WaterWater +29.9%
Contains more ProteinProtein +160.2%
Contains more FatsFats +4010.3%
Contains more OtherOther +44.9%

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 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Poly. FatPolyunsaturated fat +21.5%
Contains more Mono. FatMonounsaturated fat +1888.2%

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.