Gooseberry vs. Dates — In-Depth Nutrition Comparison
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The main differences between gooseberries and dates
- Gooseberries are richer in vitamin C and vitamin A, yet dates are richer in copper, fiber, potassium, iron, magnesium, vitamin B6, vitamin B3, and vitamin B5.
- Daily need coverage for vitamin C for gooseberries is 30% higher.
- Gooseberries contain 29 times more vitamin A than dates. Gooseberries contain 290IU of vitamin A, while dates contain 10IU.
- Gooseberries have a lower glycemic index than dates.
Food types used in this article are Gooseberries, raw and Dates, deglet noor.
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.
| 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.
| Contains more Vitamin CVitamin C | +6825% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.88 g
Fats:
0.58 g
Carbs:
10.18 g
Water:
87.87 g
Other:
0.49 g
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
Saturated fat:
Sat. Fat
0.038 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.317 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 27.7mg | 0.4mg | 30% |
| Fructose | 19.56g | 24% | |
| Carbs | 10.18g | 75.03g | 22% |
| Copper | 0.07mg | 0.206mg | 15% |
| Fiber | 4.3g | 8g | 15% |
| Potassium | 198mg | 656mg | 13% |
| Calories | 44kcal | 282kcal | 12% |
| Iron | 0.31mg | 1.02mg | 9% |
| Magnesium | 10mg | 43mg | 8% |
| Vitamin B6 | 0.08mg | 0.165mg | 7% |
| Vitamin B3 | 0.3mg | 1.274mg | 6% |
| Vitamin B5 | 0.286mg | 0.589mg | 6% |
| Manganese | 0.144mg | 0.262mg | 5% |
| Phosphorus | 27mg | 62mg | 5% |
| Selenium | 0.6µg | 3µg | 4% |
| Folate | 6µg | 19µg | 3% |
| Protein | 0.88g | 2.45g | 3% |
| Vitamin B2 | 0.03mg | 0.066mg | 3% |
| Zinc | 0.12mg | 0.29mg | 2% |
| Vitamin A | 15µg | 0µg | 2% |
| Vitamin E | 0.37mg | 0.05mg | 2% |
| Polyunsaturated fat | 0.317g | 0.019g | 2% |
| Vitamin K | 2.7µg | 2% | |
| Choline | 6.3mg | 1% | |
| Calcium | 25mg | 39mg | 1% |
| Vitamin B1 | 0.04mg | 0.052mg | 1% |
| Fats | 0.58g | 0.39g | 0% |
| Net carbs | 5.88g | 67.03g | N/A |
| Sugar | 63.35g | N/A | |
| Sodium | 1mg | 2mg | 0% |
| Saturated fat | 0.038g | 0.032g | 0% |
| Monounsaturated fat | 0.051g | 0.036g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
13%
12%
Minerals Daily Need Coverage Score
10%
29%
Comparison summary
Which food is lower in Sugar?
Gooseberry is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Gooseberry contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Gooseberry is lower in glycemic index (difference - 27)
Which food is cheaper?
Gooseberry is cheaper (difference - $1.5)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.006g)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)