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Gooseberry vs Kiwifruit - In-Depth Nutrition Comparison

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A recap on differences between Gooseberry and Kiwifruit

  • Gooseberry is higher in Fiber, yet Kiwifruit is higher in Vitamin C, Vitamin E , and Copper.
  • Kiwifruit covers your daily Vitamin C needs 72% more than Gooseberry.

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

Infographic

Gooseberry vs Kiwifruit 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 -66.7%
Contains more Calcium +36%
Contains more Magnesium +70%
Contains more Phosphorus +25.9%
Contains more Potassium +57.6%
Contains more Zinc +16.7%
Contains more Copper +85.7%
Equal in Iron - 0.31
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Contains less Sodium -66.7%
Contains more Calcium +36%
Contains more Magnesium +70%
Contains more Phosphorus +25.9%
Contains more Potassium +57.6%
Contains more Zinc +16.7%
Contains more Copper +85.7%
Equal in Iron - 0.31

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 +233.3%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +56.3%
Contains more Vitamin B6 +27%
Contains more Vitamin E +294.6%
Contains more Vitamin C +234.7%
Contains more Vitamin B3 +13.7%
Contains more Folate +316.7%
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 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +233.3%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +56.3%
Contains more Vitamin B6 +27%
Contains more Vitamin E +294.6%
Contains more Vitamin C +234.7%
Contains more Vitamin B3 +13.7%
Contains more Folate +316.7%

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 Kiwifruit
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gooseberry Kiwifruit Opinion
Net carbs 5.88g 11.66g Kiwifruit
Protein 0.88g 1.14g Kiwifruit
Fats 0.58g 0.52g Gooseberry
Carbs 10.18g 14.66g Kiwifruit
Calories 44kcal 61kcal Kiwifruit
Starch g 0g Kiwifruit
Fructose g 4.35g Kiwifruit
Sugar g 8.99g Gooseberry
Fiber 4.3g 3g Gooseberry
Calcium 25mg 34mg Kiwifruit
Iron 0.31mg 0.31mg
Magnesium 10mg 17mg Kiwifruit
Phosphorus 27mg 34mg Kiwifruit
Potassium 198mg 312mg Kiwifruit
Sodium 1mg 3mg Gooseberry
Zinc 0.12mg 0.14mg Kiwifruit
Copper 0.07mg 0.13mg Kiwifruit
Vitamin A 290IU 87IU Gooseberry
Vitamin E 0.37mg 1.46mg Kiwifruit
Vitamin D IU 0IU Kiwifruit
Vitamin D µg 0µg Kiwifruit
Vitamin C 27.7mg 92.7mg Kiwifruit
Vitamin B1 0.04mg 0.027mg Gooseberry
Vitamin B2 0.03mg 0.025mg Gooseberry
Vitamin B3 0.3mg 0.341mg Kiwifruit
Vitamin B5 0.286mg 0.183mg Gooseberry
Vitamin B6 0.08mg 0.063mg Gooseberry
Folate 6µg 25µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K µg 40.3µg Kiwifruit
Tryptophan mg 0.015mg Kiwifruit
Threonine mg 0.047mg Kiwifruit
Isoleucine mg 0.051mg Kiwifruit
Leucine mg 0.066mg Kiwifruit
Lysine mg 0.061mg Kiwifruit
Methionine mg 0.024mg Kiwifruit
Phenylalanine mg 0.044mg Kiwifruit
Valine mg 0.057mg Kiwifruit
Histidine mg 0.027mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.038g 0.029g Kiwifruit
Monounsaturated Fat 0.051g 0.047g Gooseberry
Polyunsaturated fat 0.317g 0.287g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Kiwifruit
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
42
Kiwifruit
Mineral Summary Score
10
Gooseberry
15
Kiwifruit

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
7%
Kiwifruit
Carbohydrates
10%
Gooseberry
15%
Kiwifruit
Fats
3%
Gooseberry
2%
Kiwifruit

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.009g)
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 8.99g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 43)
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

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.