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Gooseberry vs Cooking plantain - In-Depth Nutrition Comparison

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The main differences between Gooseberry and Cooking plantain

  • Gooseberry is richer in Vitamin C, and Fiber, yet Cooking plantain is richer in Vitamin B6, Potassium, and Magnesium.
  • Daily need coverage for Vitamin B6 from Cooking plantain is 17% higher.
  • Gooseberry contains 8 times more Calcium than Cooking plantain. Gooseberry contains 25mg of Calcium, while Cooking plantain contains 3mg.

Food types used in this article are Gooseberries, raw and Plantains, raw.

Infographic

Gooseberry vs Cooking plantain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +733.3%
Contains less Sodium -75%
Contains more Iron +93.5%
Contains more Magnesium +270%
Contains more Phosphorus +25.9%
Contains more Potassium +152%
Contains more Zinc +16.7%
Contains more Copper +15.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Contains more Calcium +733.3%
Contains less Sodium -75%
Contains more Iron +93.5%
Contains more Magnesium +270%
Contains more Phosphorus +25.9%
Contains more Potassium +152%
Contains more Zinc +16.7%
Contains more Copper +15.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +164.3%
Contains more Vitamin C +50.5%
Contains more Vitamin A +288.6%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +128.7%
Contains more Vitamin B6 +273.8%
Contains more Folate +266.7%
Equal in Vitamin B5 - 0.26
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 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin E +164.3%
Contains more Vitamin C +50.5%
Contains more Vitamin A +288.6%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +128.7%
Contains more Vitamin B6 +273.8%
Contains more Folate +266.7%
Equal in Vitamin B5 - 0.26

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Gooseberry Cooking plantain
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Gooseberry Cooking plantain Opinion
Net carbs 5.88g 29.59g Cooking plantain
Protein 0.88g 1.3g Cooking plantain
Fats 0.58g 0.37g Gooseberry
Carbs 10.18g 31.89g Cooking plantain
Calories 44kcal 122kcal Cooking plantain
Starch g g
Fructose g g
Sugar g 15g Gooseberry
Fiber 4.3g 2.3g Gooseberry
Calcium 25mg 3mg Gooseberry
Iron 0.31mg 0.6mg Cooking plantain
Magnesium 10mg 37mg Cooking plantain
Phosphorus 27mg 34mg Cooking plantain
Potassium 198mg 499mg Cooking plantain
Sodium 1mg 4mg Gooseberry
Zinc 0.12mg 0.14mg Cooking plantain
Copper 0.07mg 0.081mg Cooking plantain
Vitamin A 290IU 1127IU Cooking plantain
Vitamin E 0.37mg 0.14mg Gooseberry
Vitamin D IU 0IU Cooking plantain
Vitamin D µg 0µg Cooking plantain
Vitamin C 27.7mg 18.4mg Gooseberry
Vitamin B1 0.04mg 0.052mg Cooking plantain
Vitamin B2 0.03mg 0.054mg Cooking plantain
Vitamin B3 0.3mg 0.686mg Cooking plantain
Vitamin B5 0.286mg 0.26mg Gooseberry
Vitamin B6 0.08mg 0.299mg Cooking plantain
Folate 6µg 22µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K µg 0.7µg Cooking plantain
Tryptophan mg 0.015mg Cooking plantain
Threonine mg 0.034mg Cooking plantain
Isoleucine mg 0.036mg Cooking plantain
Leucine mg 0.059mg Cooking plantain
Lysine mg 0.06mg Cooking plantain
Methionine mg 0.017mg Cooking plantain
Phenylalanine mg 0.044mg Cooking plantain
Valine mg 0.046mg Cooking plantain
Histidine mg 0.064mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.038g 0.143g Gooseberry
Monounsaturated Fat 0.051g 0.032g Gooseberry
Polyunsaturated fat 0.317g 0.069g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Cooking plantain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
15
Gooseberry
23
Cooking plantain
Mineral Summary Score
10
Gooseberry
17
Cooking plantain

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Gooseberry
8%
Cooking plantain
Carbohydrates
10%
Gooseberry
32%
Cooking plantain
Fats
3%
Gooseberry
2%
Cooking plantain

Comparison summary

Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 15g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.105g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 22)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.5)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/nutrients
  2. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.