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  6. Gooseberry vs. Corn raw

Gooseberry vs. Corn raw — In-Depth Nutrition Comparison

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The main differences between gooseberries and corn raw

  • Gooseberries are richer in vitamin C and fiber, yet corn raw is richer in vitamin B1, vitamin B3, folate, phosphorus, vitamin B5, and magnesium.
  • Daily need coverage for vitamin C for gooseberries is 23% higher.
  • Gooseberries contain 13 times more calcium than corn raw. Gooseberries contain 25mg of calcium, while corn raw contains 2mg.
  • Gooseberries have a lower glycemic index than corn raw.

Food types used in this article are Gooseberries, raw and Corn, sweet, yellow, raw.

Infographic

Gooseberry vs Corn raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +1150%
Contains more CopperCopper +29.6%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +270%
Contains more PotassiumPotassium +36.4%
Contains more IronIron +67.7%
Contains more ZincZinc +283.3%
Contains more PhosphorusPhosphorus +229.6%
Contains more ManganeseManganese +13.2%
~equal in Selenium ~0.6µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +307.4%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +428.6%
Contains more Vitamin B1Vitamin B1 +287.5%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +490%
Contains more Vitamin B5Vitamin B5 +150.7%
Contains more Vitamin B6Vitamin B6 +16.3%
Contains more FolateFolate +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gooseberry Corn raw DV% diff.
Vitamin C 27.7mg 6.8mg 23%
Vitamin B1 0.04mg 0.155mg 10%
Folate 6µg 42µg 9%
Vitamin B5 0.286mg 0.717mg 9%
Vitamin B3 0.3mg 1.77mg 9%
Fiber 4.3g 2g 9%
Phosphorus 27mg 89mg 9%
Magnesium 10mg 37mg 6%
Protein 0.88g 3.27g 5%
Choline 23mg 4%
Carbs 10.18g 18.7g 3%
Iron 0.31mg 0.52mg 3%
Zinc 0.12mg 0.46mg 3%
Calories 44kcal 86kcal 2%
Vitamin E 0.37mg 0.07mg 2%
Fructose 1.94g 2%
Vitamin B2 0.03mg 0.055mg 2%
Calcium 25mg 2mg 2%
Starch 5.7g 2%
Copper 0.07mg 0.054mg 2%
Potassium 198mg 270mg 2%
Vitamin A 15µg 9µg 1%
Fats 0.58g 1.35g 1%
Polyunsaturated fat 0.317g 0.487g 1%
Sodium 1mg 15mg 1%
Saturated fat 0.038g 0.325g 1%
Monounsaturated fat 0.051g 0.432g 1%
Manganese 0.144mg 0.163mg 1%
Vitamin B6 0.08mg 0.093mg 1%
Net carbs 5.88g 16.7g N/A
Sugar 6.26g N/A
Selenium 0.6µg 0.6µg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more WaterWater +15.5%
Contains more ProteinProtein +271.6%
Contains more FatsFats +132.8%
Contains more CarbsCarbs +83.7%
Contains more OtherOther +28.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +747.1%
Contains more Poly. FatPolyunsaturated fat +53.6%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.