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Gooseberry vs. Grape — Health Impact and Nutrition Comparison

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on October 28, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Gooseberry
vs
Grape

Summary

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.

Introduction

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).

Macronutrients

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.

Calories

Gooseberry and Grape are multiple fruits. Hence, they both are low-calorie foods. However, Grape is higher in calories.

Carbs

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.

Protein

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.

Fats

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.

Vitamins

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.

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.
:
5
Grape
Contains more Vitamin A +190%
Contains more Vitamin E +94.7%
Contains more Vitamin C +592.5%
Contains more Vitamin B5 +1091.7%
Contains more Folate +50%
Contains more Vitamin B1 +130%
Contains more Vitamin B2 +90%
Contains more Vitamin B6 +37.5%
Equal in Vitamin B3 - 0.3
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 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin A +190%
Contains more Vitamin E +94.7%
Contains more Vitamin C +592.5%
Contains more Vitamin B5 +1091.7%
Contains more Folate +50%
Contains more Vitamin B1 +130%
Contains more Vitamin B2 +90%
Contains more Vitamin B6 +37.5%
Equal in Vitamin B3 - 0.3

Minerals

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.

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 Calcium +78.6%
Contains more Magnesium +100%
Contains more Phosphorus +170%
Contains less Sodium -50%
Contains more Zinc +200%
Contains more Copper +75%
Contains more Selenium +500%
Contains more Manganese +398.6%
Equal in Iron - 0.29
Equal in Potassium - 191
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 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Calcium +78.6%
Contains more Magnesium +100%
Contains more Phosphorus +170%
Contains less Sodium -50%
Contains more Zinc +200%
Contains more Copper +75%
Contains more Selenium +500%
Contains more Manganese +398.6%
Equal in Iron - 0.29
Equal in Potassium - 191

Glycemic index

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).

Cardiovascular health

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).

Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: October 28, 2022
Medically reviewed by Igor Bussel

Infographic

Gooseberry vs Grape infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +39.7%
Contains more Fats +65.7%
Contains more Carbs +68.5%
Contains more Other +16.3%
Equal in Water - 81.3
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +39.7%
Contains more Fats +65.7%
Contains more Carbs +68.5%
Contains more Other +16.3%
Equal in Water - 81.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +264.3%
Contains more Polyunsaturated fat +210.8%
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +264.3%
Contains more Polyunsaturated fat +210.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gooseberry Grape Opinion
Net carbs 5.88g 16.25g Grape
Protein 0.88g 0.63g Gooseberry
Fats 0.58g 0.35g Gooseberry
Carbs 10.18g 17.15g Grape
Calories 44kcal 67kcal Grape
Sugar 16.25g Gooseberry
Fiber 4.3g 0.9g Gooseberry
Calcium 25mg 14mg Gooseberry
Iron 0.31mg 0.29mg Gooseberry
Magnesium 10mg 5mg Gooseberry
Phosphorus 27mg 10mg Gooseberry
Potassium 198mg 191mg Gooseberry
Sodium 1mg 2mg Gooseberry
Zinc 0.12mg 0.04mg Gooseberry
Copper 0.07mg 0.04mg Gooseberry
Manganese 0.144mg 0.718mg Grape
Selenium 0.6µg 0.1µg Gooseberry
Vitamin A 290IU 100IU Gooseberry
Vitamin A RAE 15µg 5µg Gooseberry
Vitamin E 0.37mg 0.19mg Gooseberry
Vitamin C 27.7mg 4mg Gooseberry
Vitamin B1 0.04mg 0.092mg Grape
Vitamin B2 0.03mg 0.057mg Grape
Vitamin B3 0.3mg 0.3mg
Vitamin B5 0.286mg 0.024mg Gooseberry
Vitamin B6 0.08mg 0.11mg Grape
Folate 6µg 4µg Gooseberry
Vitamin K 14.6µg Grape
Tryptophan 0.003mg Grape
Threonine 0.017mg Grape
Isoleucine 0.005mg Grape
Leucine 0.013mg Grape
Lysine 0.014mg Grape
Methionine 0.021mg Grape
Phenylalanine 0.013mg Grape
Valine 0.017mg Grape
Histidine 0.023mg Grape
Saturated Fat 0.038g 0.114g Gooseberry
Monounsaturated Fat 0.051g 0.014g Gooseberry
Polyunsaturated fat 0.317g 0.102g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Grape
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
15%
Gooseberry
11%
Grape
Minerals Daily Need Coverage Score
10%
Gooseberry
15%
Grape

Comparison summary

Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 16.25g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.076g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Gooseberry
Gooseberry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in vitamins?
?
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. 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.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.