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  6. Gooseberry vs. Plantain

Gooseberry vs. Plantain — In-Depth Nutrition Comparison

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A recap on the differences between gooseberries and plantains

  • Gooseberries are higher in vitamin C and fiber, yet plantains are higher in vitamin A, vitamin B6, potassium, and magnesium.
  • Gooseberries cover your daily vitamin C needs 19% more than plantains.
  • Gooseberries contain 13 times more calcium than plantains. While gooseberries contain 25mg of calcium, plantains contain only 2mg.
  • The glycemic index of gooseberries is lower.

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

Infographic

Gooseberry vs 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" 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% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Contains more CalciumCalcium +1150%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +134.8%
Contains more IronIron +87.1%
Contains more SeleniumSelenium +133.3%
~equal in Copper ~0.066mg
~equal in Zinc ~0.13mg
~equal in Phosphorus ~28mg

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 36% 15% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Contains more Vitamin CVitamin C +154.1%
Contains more Vitamin EVitamin E +184.6%
Contains more Vitamin B5Vitamin B5 +22.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B3Vitamin B3 +152%
Contains more Vitamin B6Vitamin B6 +200%
Contains more FolateFolate +333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gooseberry Plantain DV% diff.
Vitamin C 27.7mg 10.9mg 19%
Vitamin B6 0.08mg 0.24mg 12%
Potassium 198mg 465mg 8%
Fiber 4.3g 2.3g 8%
Carbs 10.18g 31.15g 7%
Manganese 0.144mg 6%
Magnesium 10mg 32mg 5%
Folate 6µg 26µg 5%
Calories 44kcal 116kcal 4%
Vitamin B3 0.3mg 0.756mg 3%
Vitamin A 15µg 45µg 3%
Iron 0.31mg 0.58mg 3%
Vitamin B2 0.03mg 0.052mg 2%
Calcium 25mg 2mg 2%
Choline 12.7mg 2%
Polyunsaturated fat 0.317g 0.033g 2%
Vitamin E 0.37mg 0.13mg 2%
Vitamin K 0.7µg 1%
Vitamin B5 0.286mg 0.233mg 1%
Vitamin B1 0.04mg 0.046mg 1%
Fats 0.58g 0.18g 1%
Selenium 0.6µg 1.4µg 1%
Protein 0.88g 0.79g 0%
Net carbs 5.88g 28.85g N/A
Sugar 14g N/A
Copper 0.07mg 0.066mg 0%
Zinc 0.12mg 0.13mg 0%
Phosphorus 27mg 28mg 0%
Sodium 1mg 5mg 0%
Saturated fat 0.038g 0.069g 0%
Monounsaturated fat 0.051g 0.015g 0%
Tryptophan 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.022mg 0%
Leucine 0.036mg 0%
Lysine 0.037mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.027mg 0%
Valine 0.028mg 0%
Histidine 0.039mg 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
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more ProteinProtein +11.4%
Contains more FatsFats +222.2%
Contains more WaterWater +30.6%
Contains more CarbsCarbs +206%
Contains more OtherOther +18.4%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -44.9%
Contains more Mono. FatMonounsaturated fat +240%
Contains more Poly. FatPolyunsaturated fat +860.6%

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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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.