Gooseberry vs Kumquat - Health impact and Nutrition Comparison
Kumquat contains more minerals, more Vitamin B2, Vitamin C, Vitamin B3, and a lower GI. On the other hand, gooseberry has more Vitamin B6, less sodium, saturated fat, and fewer sugars.
Table of contents
We will discuss gooseberry and kumquat similarities and differences, focusing on nutrition and health impact.
Ribes uva-crispa or gooseberry is a species of flowering shrub in the Ribes genus. Early Sulphur Gooseberry Bushes and May Duke Gooseberry Bushes are the most common varieties.
Kumquats are a genus of small fruit-bearing trees in the Rutaceae family and the Citrus genus. In Chinese, kumquat means "golden orange." A kumquat is about the size of a grape, but it packs a punch of sweet-tart citrus flavor. Nagami Kumquats are the most common variety in the United States.
Kumquat has almost two times more calories than gooseberry. It contains 71 calories per 100g, while gooseberry contains only 44 calories per 100g.
Kumquat contains more Vitamin B2, Vitamin B3, Vitamin C, and Folate.
The amount of Vitamin B2 is two times higher in kumquat.
Also, it falls in the range of the top 29% of foods as a source of Vitamin A and 13% of food as a source of Vitamin C.
On the other hand, gooseberry has higher Vitamin E, Vitamin B5, and Vitamin B6.
The amounts of Vitamin A and Vitamin B1 are equal in these foods.
Both have no Vitamin D, Vitamin K, and Vitamin B12.
Kumquat has a relatively higher amount of minerals than gooseberry. It has more copper, magnesium, calcium, zinc, and iron.
Kumquat also falls in the range of the top 30% of foods as a source of calcium.
On the other hand, gooseberry has less sodium and more phosphorus than a kumquat.
Both contain an equal amount of potassium.
According to the International Tables of Glycemic Index, the GI of fruits differs depending on the country they were grown in. The GI of kumquats is 0, and the glycemic index of gooseberry is 15; both are considered low GI.
Both gooseberry and kumquat have fats of less than 1g. Kumquat contains 0.86g of fat, and gooseberry has 0.6g of fat.
Kumquat contains more carbs than gooseberry. It has 16g per 100g, whereas gooseberry has 10g per 100g. They both have high net carbs: 9.4 g of net carbs in kumquat and 6g in gooseberry. However, kumquat also has more fiber: 6.5g. Kumquat falls in the range of the top 15% of foods as a source of fiber.
Both gooseberry and kumquat have no cholesterol.
Gooseberries contain cancer-fighting compounds quercetin and kaempferol and caffeic and ellagic acids. Gooseberries also contain organic acids responsible for their flavor and may lower the risk of Alzheimer's disease and stroke .
Kumquats are high in plant compounds such as flavonoids, phytosterols, and essential oils. Research shows that phloretin and acacetin found in kumquats have anti-inflammatory and anticancer activities .
Gooseberries benefit cardiovascular health by being high in potassium and phytonutrients. Potassium controls heart rate and blood pressure, lowering the risk of stroke and heart disease. Anthocyanins and flavonols improve blood vessel function .
Study shows  that citrus fruits contain phytochemicals with potent antioxidant and hypolipidemic properties. These compounds may aid in reducing blood pressure and preventing oxidative stress. Citrus fruits contain high levels of flavonoids, linked to lower cardiovascular mortality and morbidity.
Kumquat contains a lot of fiber, which is suitable for people with diabetes because fiber helps keep blood sugar levels under control .
According to one animal study , kumquat extract may lower fasting blood sugar, total cholesterol, LDL (bad) cholesterol, and triglycerides. However, more research is required.
One study  indicates that pectin, another antioxidant found in citrus fruits, has anti-diabetic effects, including improved glucose tolerance and blood lipid levels and reduced insulin resistance.
Both gooseberry and kumquat are rich in calcium and Vitamin C. As studies show, Vitamin C helps with typical cold recovery. Moreover, a lack of Vitamin C can harm your immune system, especially if you are elderly .
Animal and test-tube studies  suggest that kumquat plant compounds may aid in the activation of natural killer cells, which are immune cells. Both gooseberry and kumquat are high in Vitamin C and contain enough Vitamin A and calcium, maintaining the immune system's delicate balance and appropriately ramping up and down responses .
Those who have citrus allergies may also be sensitive to kumquat. Citrus fruit peel allergies are frequently caused by limonene, a chemical found in citrus fruit peels. People can have an allergy to gooseberry if they are allergic to latex.
Common symptoms include intense tingling and itching of the lips, tongue, and throat .
Comparison summary table
|Lower in glycemic index|
|Lower in price|
|Rich in minerals|
|Lower in Sugar|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in Cholesterol||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|