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  6. Gooseberry vs. Plantain raw

Gooseberry vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between gooseberries and plantain raw

  • Gooseberries are richer in vitamin C and fiber, yet plantain raw is richer in vitamin B6, vitamin A, potassium, and magnesium.
  • Daily need coverage for vitamin B6 for plantain raw is 17% higher.
  • Gooseberries contain 8 times more calcium than plantain raw. Gooseberries contain 25mg of calcium, while plantain raw contains 3mg.
  • Gooseberries have a lower glycemic index than plantain raw.

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

Infographic

Gooseberry vs Plantain raw 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% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +733.3%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +270%
Contains more PotassiumPotassium +152%
Contains more IronIron +93.5%
Contains more CopperCopper +15.7%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +25.9%
Contains more SeleniumSelenium +150%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +50.5%
Contains more Vitamin EVitamin E +164.3%
Contains more Vitamin AVitamin A +273.3%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +128.7%
Contains more Vitamin B6Vitamin B6 +273.8%
Contains more FolateFolate +266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.26mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gooseberry Plantain raw DV% diff.
Vitamin B6 0.08mg 0.299mg 17%
Vitamin C 27.7mg 18.4mg 10%
Potassium 198mg 499mg 9%
Fiber 4.3g 2.3g 8%
Carbs 10.18g 31.89g 7%
Manganese 0.144mg 6%
Magnesium 10mg 37mg 6%
Vitamin A 15µg 56µg 5%
Calories 44kcal 122kcal 4%
Folate 6µg 22µg 4%
Iron 0.31mg 0.6mg 4%
Vitamin B2 0.03mg 0.054mg 2%
Calcium 25mg 3mg 2%
Vitamin B3 0.3mg 0.686mg 2%
Choline 13.5mg 2%
Vitamin E 0.37mg 0.14mg 2%
Polyunsaturated fat 0.317g 0.069g 2%
Selenium 0.6µg 1.5µg 2%
Vitamin K 0.7µg 1%
Vitamin B5 0.286mg 0.26mg 1%
Vitamin B1 0.04mg 0.052mg 1%
Protein 0.88g 1.3g 1%
Copper 0.07mg 0.081mg 1%
Phosphorus 27mg 34mg 1%
Fats 0.58g 0.37g 0%
Net carbs 5.88g 29.59g N/A
Sugar 15g N/A
Zinc 0.12mg 0.14mg 0%
Sodium 1mg 4mg 0%
Saturated fat 0.038g 0.143g 0%
Monounsaturated fat 0.051g 0.032g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more FatsFats +56.8%
Contains more WaterWater +34.6%
Contains more ProteinProtein +47.7%
Contains more CarbsCarbs +213.3%
Contains more OtherOther +136.7%

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 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -73.4%
Contains more Mono. FatMonounsaturated fat +59.4%
Contains more Poly. FatPolyunsaturated fat +359.4%

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 raw - 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.