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Gooseberry vs. Dates — In-Depth Nutrition Comparison

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The main differences between Gooseberry and Dates

  • Gooseberry is richer in Vitamin C, yet Dates are richer in Copper, Fiber, Potassium, Iron, Magnesium, Vitamin B6, Vitamin B3, Vitamin B5, and Manganese.
  • Daily need coverage for Vitamin C from Gooseberry is 30% higher.

Food types used in this article are Gooseberries, raw and Dates, deglet noor.

Infographic

Gooseberry vs Dates  infographic
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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 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +330%
Contains more CalciumCalcium +56%
Contains more PotassiumPotassium +231.3%
Contains more IronIron +229%
Contains more CopperCopper +194.3%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +129.6%
Contains more ManganeseManganese +81.9%
Contains more SeleniumSelenium +400%

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 1.3% 0.6% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +6825%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin E Vitamin E +640%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +324.7%
Contains more Vitamin B5Vitamin B5 +105.9%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more FolateFolate +216.7%
~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
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more FatsFats +48.7%
Contains more WaterWater +328%
Contains more ProteinProtein +178.4%
Contains more CarbsCarbs +637%
Contains more OtherOther +226.5%

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
37% 41% 22%
Saturated Fat: Sat. Fat 0.032 g
Monounsaturated Fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated Fat +41.7%
Contains more Poly. FatPolyunsaturated fat +1568.4%
Contains less Sat. FatSaturated Fat -15.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gooseberry Dates Opinion
Calories 44kcal 282kcal Dates
Protein 0.88g 2.45g Dates
Fats 0.58g 0.39g Gooseberry
Vitamin C 27.7mg 0.4mg Gooseberry
Net carbs 5.88g 67.03g Dates
Carbs 10.18g 75.03g Dates
Magnesium 10mg 43mg Dates
Calcium 25mg 39mg Dates
Potassium 198mg 656mg Dates
Iron 0.31mg 1.02mg Dates
Sugar 63.35g Gooseberry
Fiber 4.3g 8g Dates
Copper 0.07mg 0.206mg Dates
Zinc 0.12mg 0.29mg Dates
Phosphorus 27mg 62mg Dates
Sodium 1mg 2mg Gooseberry
Vitamin A 290IU 10IU Gooseberry
Vitamin A RAE 15µg 0µg Gooseberry
Vitamin E 0.37mg 0.05mg Gooseberry
Manganese 0.144mg 0.262mg Dates
Selenium 0.6µg 3µg Dates
Vitamin B1 0.04mg 0.052mg Dates
Vitamin B2 0.03mg 0.066mg Dates
Vitamin B3 0.3mg 1.274mg Dates
Vitamin B5 0.286mg 0.589mg Dates
Vitamin B6 0.08mg 0.165mg Dates
Vitamin K 2.7µg Dates
Folate 6µg 19µg Dates
Choline 6.3mg Dates
Saturated Fat 0.038g 0.032g Dates
Monounsaturated Fat 0.051g 0.036g Gooseberry
Polyunsaturated fat 0.317g 0.019g Gooseberry
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Fructose 19.56g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Dates
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
12%
Dates
Minerals Daily Need Coverage Score
10%
Gooseberry
29%
Dates

Comparison summary

Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 27)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.006g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.