Gooseberry vs. Grape — Health Impact and Nutrition Comparison
Gooseberries are higher in protein, minerals, and vitamin C, while Grapes are richer in net carbs and vitamin K. Gooseberries provide seven times more vitamin C than Grapes.
Table of contents
This article will compare Gooseberry and Grape, focusing on their nutritional content and health impact. Here we will discuss the differences between raw gooseberries (1) and raw grapes (2).
Although both Gooseberry and Grape have more than 80% of water, they differ in the distribution of different macronutrients. The quantities of nutrients they provide are described below.
Gooseberry and Grape are multiple fruits. Hence, they both are low-calorie foods. However, Grape is higher in calories.
In terms of carbs, Grape is higher compared to Gooseberry.
Gooseberry provides 4.3g of dietary fiber per 100g, while the same serving of Grape contains only 0.9g of it.
Grapes are rich in insoluble fiber and are a good option for people with Irritable Bowel Syndrome.
Gooseberry is lower in net carbs: 100g of it has 5.9g of net carbs, while the same amount of Grape contains 16.3g.
Gooseberry and Grape are not animal food products. Hence, they are not supposed to contain much protein. Still, Gooseberries are higher in proteins than Grapes.
Both fruits have less than one gram of fat per 100g, so we can neglect the fat content. Gooseberries and Grapes do not provide cholesterol.
The two fruits are rich in different vitamins.
Gooseberries are an excellent source of vitamin C: they are seven times higher in vitamin C (28mg per 100g) than Grapes (4mg per 100g).
Grape is richer in vitamins B1, B2, and B6, while Gooseberry provides more vitamin B5.
Grape contains vitamin K, while Gooseberry does not provide any amount of it.
Gooseberries are the champions in this section. They are higher in calcium, magnesium, phosphorus, sodium, zinc, and copper.
Gooseberry and Grape provide almost the exact amounts of potassium (198 mg and 191mg per 100g accordingly) and iron.
You can check the mineral composition of these two fruits in the chart below.
Both Gooseberry and Grape are considered to have a low glycemic index. However, Grape’s GI (49) is significantly higher than the GI of Gooseberry (15). You can see the GI values for the other foods by checking our glycemic index chart.
Antioxidants and anticancer effects
Antioxidants fight against oxidative stress, which is a process that causes cellular damage, many diseases, and premature aging (3). Fighting oxidative damage, most antioxidants provide anti-cancer properties.
Both Gooseberries and Grapes contain antioxidants, but the two fruits' antioxidant capacity and anticancer properties are linked to different chemicals.
Grapes provide anthocyanins, resveratrol, and quercetin. These chemicals fight cancer and heart diseases (4) (5).
Gooseberries contain quercetin and kaempferol, which are involved in cancer-fighting and antiviral protection, caffeic and ellagic acids. Gooseberries also provide some organic acids (6) responsible for their taste and may reduce the risks of Alzheimer’s disease and stroke (7).
Blood sugar control
It is crucial for people with diabetes to control the sugar level in the blood. Both gooseberries and grapes can help you do that, but each has different chemicals to keep blood glucose levels in balance.
Grapes contain a chemical called resveratrol that improves insulin uptake in the organism (8) (9). Furthermore, grapes can help people with diabetes by improving markers of insulin response.
Gooseberries are high in fiber. Thus, they slow the absorption of sugars in the bloodstream. Moreover, they contain the alpha-glucosidase inhibitor, again preventing glucose absorption (10).
Gooseberries promote cardiovascular health by providing a lot of potassium and phytonutrients. Potassium regulates the heart rate and blood pressure, which reduces the risk of stroke and heart disease (11). Flavonols and anthocyanins improve blood vessel function (12).
Grapes can lower blood cholesterol levels by decreasing cholesterol uptake (13). This means it can lower the risk of the development of atherosclerosis (14).
Fat Type Comparison
Comparison summary table
|Lower in Sugar|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Rich in minerals|
|Lower in Cholesterol||Equal|
|Lower in price||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||15µg||5µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
People also compare
Vitamins & Minerals Daily Need Coverage Score
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.
- Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/nutrients
- Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.