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Gooseberry vs. Plum — In-Depth Nutrition Comparison

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What are the main differences between Gooseberry and Plum?

  • Gooseberry has more Vitamin C, and Fiber than Plum.
  • Gooseberry's daily need coverage for Vitamin C is 20% higher.
  • Plum has 3 times less Fiber than Gooseberry. Gooseberry has 4.3g of Fiber, while Plum has 1.4g.

We used Gooseberries, raw and Plums, raw types in this comparison.

Infographic

Gooseberry vs Plum 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.
Contains more Calcium +316.7%
Contains more Iron +82.4%
Contains more Magnesium +42.9%
Contains more Phosphorus +68.8%
Contains more Potassium +26.1%
Contains more Zinc +20%
Contains more Copper +22.8%
Contains more Manganese +176.9%
Contains more Selenium +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +316.7%
Contains more Iron +82.4%
Contains more Magnesium +42.9%
Contains more Phosphorus +68.8%
Contains more Potassium +26.1%
Contains more Zinc +20%
Contains more Copper +22.8%
Contains more Manganese +176.9%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
:
4
Plum
Contains more Vitamin E +42.3%
Contains more Vitamin C +191.6%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +111.9%
Contains more Vitamin B6 +175.9%
Contains more Folate +20%
Contains more Vitamin A +19%
Contains more Vitamin B3 +39%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin E +42.3%
Contains more Vitamin C +191.6%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +111.9%
Contains more Vitamin B6 +175.9%
Contains more Folate +20%
Contains more Vitamin A +19%
Contains more Vitamin B3 +39%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +25.7%
Contains more Fats +107.1%
Contains more Other +32.4%
Contains more Carbs +12.2%
Equal in Water - 87.23
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +25.7%
Contains more Fats +107.1%
Contains more Other +32.4%
Contains more Carbs +12.2%
Equal in Water - 87.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +620.5%
Contains less Saturated Fat -55.3%
Contains more Monounsaturated Fat +162.7%
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Polyunsaturated fat +620.5%
Contains less Saturated Fat -55.3%
Contains more Monounsaturated Fat +162.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gooseberry Plum
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gooseberry Plum Opinion
Net carbs 5.88g 10.02g Plum
Protein 0.88g 0.7g Gooseberry
Fats 0.58g 0.28g Gooseberry
Carbs 10.18g 11.42g Plum
Calories 44kcal 46kcal Plum
Fructose 3.07g Plum
Sugar 9.92g Gooseberry
Fiber 4.3g 1.4g Gooseberry
Calcium 25mg 6mg Gooseberry
Iron 0.31mg 0.17mg Gooseberry
Magnesium 10mg 7mg Gooseberry
Phosphorus 27mg 16mg Gooseberry
Potassium 198mg 157mg Gooseberry
Sodium 1mg 0mg Plum
Zinc 0.12mg 0.1mg Gooseberry
Copper 0.07mg 0.057mg Gooseberry
Manganese 0.144mg 0.052mg Gooseberry
Selenium 0.6µg 0µg Gooseberry
Vitamin A 290IU 345IU Plum
Vitamin A RAE 15µg 17µg Plum
Vitamin E 0.37mg 0.26mg Gooseberry
Vitamin C 27.7mg 9.5mg Gooseberry
Vitamin B1 0.04mg 0.028mg Gooseberry
Vitamin B2 0.03mg 0.026mg Gooseberry
Vitamin B3 0.3mg 0.417mg Plum
Vitamin B5 0.286mg 0.135mg Gooseberry
Vitamin B6 0.08mg 0.029mg Gooseberry
Folate 6µg 5µg Gooseberry
Vitamin K 6.4µg Plum
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 0.038g 0.017g Plum
Monounsaturated Fat 0.051g 0.134g Plum
Polyunsaturated fat 0.317g 0.044g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Plum
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Gooseberry
9%
Plum
Minerals Daily Need Coverage Score
10%
Gooseberry
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.021g)
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 9.92g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Gooseberry
Gooseberry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.