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  6. Gooseberry vs. Plantain

Gooseberry vs. Plantain — In-Depth Nutrition Comparison

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A recap on differences between Gooseberry and Plantain

  • Gooseberry is higher in Vitamin C, and Fiber, yet Plantain is higher in Vitamin B6, Potassium, and Magnesium.
  • Gooseberry covers your daily Vitamin C needs 19% more than Plantain.
  • Gooseberry contains 13 times more Calcium than Plantain. While Gooseberry contains 25mg of Calcium, Plantain contains only 2mg.

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% 17% 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% 55% 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 +213.4%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gooseberry Plantain Opinion
Calories 44kcal 116kcal Plantain
Protein 0.88g 0.79g Gooseberry
Fats 0.58g 0.18g Gooseberry
Vitamin C 27.7mg 10.9mg Gooseberry
Net carbs 5.88g 28.85g Plantain
Carbs 10.18g 31.15g Plantain
Magnesium 10mg 32mg Plantain
Calcium 25mg 2mg Gooseberry
Potassium 198mg 465mg Plantain
Iron 0.31mg 0.58mg Plantain
Sugar 14g Gooseberry
Fiber 4.3g 2.3g Gooseberry
Copper 0.07mg 0.066mg Gooseberry
Zinc 0.12mg 0.13mg Plantain
Phosphorus 27mg 28mg Plantain
Sodium 1mg 5mg Gooseberry
Vitamin A 290IU 909IU Plantain
Vitamin A 15µg 45µg Plantain
Vitamin E 0.37mg 0.13mg Gooseberry
Manganese 0.144mg Gooseberry
Selenium 0.6µg 1.4µg Plantain
Vitamin B1 0.04mg 0.046mg Plantain
Vitamin B2 0.03mg 0.052mg Plantain
Vitamin B3 0.3mg 0.756mg Plantain
Vitamin B5 0.286mg 0.233mg Gooseberry
Vitamin B6 0.08mg 0.24mg Plantain
Vitamin K 0.7µg Plantain
Folate 6µg 26µg Plantain
Choline 12.7mg Plantain
Saturated Fat 0.038g 0.069g Gooseberry
Monounsaturated Fat 0.051g 0.015g Gooseberry
Polyunsaturated fat 0.317g 0.033g Gooseberry
Tryptophan 0.009mg Plantain
Threonine 0.021mg Plantain
Isoleucine 0.022mg Plantain
Leucine 0.036mg Plantain
Lysine 0.037mg Plantain
Methionine 0.01mg Plantain
Phenylalanine 0.027mg Plantain
Valine 0.028mg Plantain
Histidine 0.039mg Plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Plantain
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Gooseberry
18%
Plantain
Minerals Daily Need Coverage Score
10%
Gooseberry
13%
Plantain

Comparison summary

Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.5)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 14g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.