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Gooseberry vs. Elderberry — In-Depth Nutrition Comparison

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A recap on differences between Gooseberry and Elderberry

  • Elderberry is higher than Gooseberry in Iron, Vitamin B6, Fiber, and Vitamin C.
  • Elderberry covers your daily Iron needs 16% more than Gooseberry.

Food varieties used in this article are Gooseberries, raw and Elderberries, raw.

Infographic

Gooseberry vs Elderberry 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.
Contains more Magnesium +100%
Contains less Sodium -83.3%
Contains more Copper +14.8%
Contains more Calcium +52%
Contains more Iron +416.1%
Contains more Phosphorus +44.4%
Contains more Potassium +41.4%
Equal in Zinc - 0.11
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Contains more Magnesium +100%
Contains less Sodium -83.3%
Contains more Copper +14.8%
Contains more Calcium +52%
Contains more Iron +416.1%
Contains more Phosphorus +44.4%
Contains more Potassium +41.4%
Equal in Zinc - 0.11
Equal in Selenium - 0.6

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 B5 +104.3%
Contains more Vitamin A +106.9%
Contains more Vitamin C +30%
Contains more Vitamin B1 +75%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B6 +187.5%
Equal in Folate - 6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0% 0%
Contains more Vitamin B5 +104.3%
Contains more Vitamin A +106.9%
Contains more Vitamin C +30%
Contains more Vitamin B1 +75%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B6 +187.5%
Equal in Folate - 6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +33.3%
Contains more Fats +16%
Contains more Water +10.1%
Contains more Carbs +80.7%
Contains more Other +30.6%
Equal in Water - 79.8
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more Protein +33.3%
Contains more Fats +16%
Contains more Water +10.1%
Contains more Carbs +80.7%
Contains more Other +30.6%
Equal in Water - 79.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +28.3%
Contains less Saturated Fat -39.5%
Contains more Monounsaturated Fat +56.9%
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Contains more Polyunsaturated fat +28.3%
Contains less Saturated Fat -39.5%
Contains more Monounsaturated Fat +56.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gooseberry Elderberry Opinion
Net carbs 5.88g 11.4g Elderberry
Protein 0.88g 0.66g Gooseberry
Fats 0.58g 0.5g Gooseberry
Carbs 10.18g 18.4g Elderberry
Calories 44kcal 73kcal Elderberry
Fiber 4.3g 7g Elderberry
Calcium 25mg 38mg Elderberry
Iron 0.31mg 1.6mg Elderberry
Magnesium 10mg 5mg Gooseberry
Phosphorus 27mg 39mg Elderberry
Potassium 198mg 280mg Elderberry
Sodium 1mg 6mg Gooseberry
Zinc 0.12mg 0.11mg Gooseberry
Copper 0.07mg 0.061mg Gooseberry
Manganese 0.144mg Gooseberry
Selenium 0.6µg 0.6µg
Vitamin A 290IU 600IU Elderberry
Vitamin A RAE 15µg 30µg Elderberry
Vitamin E 0.37mg Gooseberry
Vitamin C 27.7mg 36mg Elderberry
Vitamin B1 0.04mg 0.07mg Elderberry
Vitamin B2 0.03mg 0.06mg Elderberry
Vitamin B3 0.3mg 0.5mg Elderberry
Vitamin B5 0.286mg 0.14mg Gooseberry
Vitamin B6 0.08mg 0.23mg Elderberry
Folate 6µg 6µg
Tryptophan 0.013mg Elderberry
Threonine 0.027mg Elderberry
Isoleucine 0.027mg Elderberry
Leucine 0.06mg Elderberry
Lysine 0.026mg Elderberry
Methionine 0.014mg Elderberry
Phenylalanine 0.04mg Elderberry
Valine 0.033mg Elderberry
Histidine 0.015mg Elderberry
Saturated Fat 0.038g 0.023g Elderberry
Monounsaturated Fat 0.051g 0.08g Elderberry
Polyunsaturated fat 0.317g 0.247g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Elderberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Elderberry
Minerals Daily Need Coverage Score
10%
Gooseberry
14%
Elderberry

Comparison summary

Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 15)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.5)
Which food is richer in vitamins?
Elderberry
Elderberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.