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  6. Gooseberry vs. Millet flour

Gooseberry vs. Millet flour — In-Depth Nutrition Comparison

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The main differences between gooseberries and millet flour

  • Gooseberries are richer in vitamin C, yet millet flour is richer in selenium, copper, iron, manganese, phosphorus, vitamin B3, vitamin B1, magnesium, and zinc.
  • Daily need coverage for selenium for millet flour is 58% higher.
  • Gooseberries have a lower glycemic index than millet flour.

Food types used in this article are Gooseberries, raw and Millet flour.

Infographic

Gooseberry vs Millet flour infographic
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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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +78.6%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +1090%
Contains more PotassiumPotassium +13.1%
Contains more IronIron +1171%
Contains more CopperCopper +664.3%
Contains more ZincZinc +2091.7%
Contains more PhosphorusPhosphorus +955.6%
Contains more ManganeseManganese +595.8%
Contains more SeleniumSelenium +5350%

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 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +236.4%
Contains more Vitamin B1Vitamin B1 +932.5%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin B3Vitamin B3 +1906.7%
Contains more Vitamin B5Vitamin B5 +343%
Contains more Vitamin B6Vitamin B6 +365%
Contains more FolateFolate +600%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Gooseberry Millet flour DV% diff.
Selenium 0.6µg 32.7µg 58%
Copper 0.07mg 0.535mg 52%
Iron 0.31mg 3.94mg 45%
Phosphorus 27mg 285mg 37%
Manganese 0.144mg 1.002mg 37%
Vitamin B3 0.3mg 6.02mg 36%
Vitamin C 27.7mg 0mg 31%
Vitamin B1 0.04mg 0.413mg 31%
Starch 69.88g 29%
Magnesium 10mg 119mg 26%
Zinc 0.12mg 2.63mg 23%
Carbs 10.18g 75.12g 22%
Vitamin B6 0.08mg 0.372mg 22%
Vitamin B5 0.286mg 1.267mg 20%
Protein 0.88g 10.75g 20%
Calories 44kcal 382kcal 17%
Polyunsaturated fat 0.317g 2.618g 15%
Folate 6µg 42µg 9%
Fats 0.58g 4.25g 6%
Vitamin B2 0.03mg 0.073mg 3%
Fiber 4.3g 3.5g 3%
Vitamin E 0.37mg 0.11mg 2%
Vitamin A 15µg 2%
Saturated fat 0.038g 0.536g 2%
Monounsaturated fat 0.051g 0.924g 2%
Potassium 198mg 224mg 1%
Vitamin K 0.8µg 1%
Calcium 25mg 14mg 1%
Net carbs 5.88g 71.62g N/A
Sugar 1.66g N/A
Sodium 1mg 4mg 0%
Trans fat 0g 0.002g N/A
Tryptophan 0.17mg 0%
Threonine 0.354mg 0%
Isoleucine 0.473mg 0%
Leucine 1.537mg 0%
Lysine 0.144mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.675mg 0%
Valine 0.584mg 0%
Histidine 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g 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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +913.5%
Contains more ProteinProtein +1121.6%
Contains more FatsFats +632.8%
Contains more CarbsCarbs +637.9%
Contains more OtherOther +146.9%

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +1711.8%
Contains more Poly. FatPolyunsaturated fat +725.9%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.