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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
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 less Sodium -50%
Contains more Calcium +56%
Contains more Iron +229%
Contains more Magnesium +330%
Contains more Phosphorus +129.6%
Contains more Potassium +231.3%
Contains more Zinc +141.7%
Contains more Copper +194.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains less Sodium -50%
Contains more Calcium +56%
Contains more Iron +229%
Contains more Magnesium +330%
Contains more Phosphorus +129.6%
Contains more Potassium +231.3%
Contains more Zinc +141.7%
Contains more Copper +194.3%

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 A +2800%
Contains more Vitamin E +640%
Contains more Vitamin C +6825%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +324.7%
Contains more Vitamin B5 +105.9%
Contains more Vitamin B6 +106.3%
Contains more Folate +216.7%
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 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +2800%
Contains more Vitamin E +640%
Contains more Vitamin C +6825%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +324.7%
Contains more Vitamin B5 +105.9%
Contains more Vitamin B6 +106.3%
Contains more Folate +216.7%

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 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
Net carbs 5.88g 67.03g Dates
Protein 0.88g 2.45g Dates
Fats 0.58g 0.39g Gooseberry
Carbs 10.18g 75.03g Dates
Calories 44kcal 282kcal Dates
Starch g g
Fructose g 19.56g Dates
Sugar g 63.35g Gooseberry
Fiber 4.3g 8g Dates
Calcium 25mg 39mg Dates
Iron 0.31mg 1.02mg Dates
Magnesium 10mg 43mg Dates
Phosphorus 27mg 62mg Dates
Potassium 198mg 656mg Dates
Sodium 1mg 2mg Gooseberry
Zinc 0.12mg 0.29mg Dates
Copper 0.07mg 0.206mg Dates
Vitamin A 290IU 10IU Gooseberry
Vitamin E 0.37mg 0.05mg Gooseberry
Vitamin D IU 0IU Dates
Vitamin D µg 0µg Dates
Vitamin C 27.7mg 0.4mg Gooseberry
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
Folate 6µg 19µg Dates
Vitamin B12 0µg 0µg
Vitamin K µg 2.7µg Dates
Tryptophan mg 0.012mg Dates
Threonine mg 0.043mg Dates
Isoleucine mg 0.049mg Dates
Leucine mg 0.084mg Dates
Lysine mg 0.066mg Dates
Methionine mg 0.022mg Dates
Phenylalanine mg 0.05mg Dates
Valine mg 0.071mg Dates
Histidine mg 0.032mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.038g 0.032g Dates
Monounsaturated Fat 0.051g 0.036g Gooseberry
Polyunsaturated fat 0.317g 0.019g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Dates
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
12
Dates
Mineral Summary Score
10
Gooseberry
30
Dates

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
15%
Dates
Carbohydrates
10%
Gooseberry
75%
Dates
Fats
3%
Gooseberry
2%
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

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. 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.