Gooseberry vs. Mulberry — Health Impact and Nutrition Comparison
Although both Gooseberries and Mulberries are packed with antioxidants and have a lot of similarities, they differ in nutritional values. Gooseberries are higher in fiber, copper, vitamins B1, B5, and B6, while Mulberries are richer in net carbs, calcium, vitamins C and K.
Table of contents
In this article, we will be comparing Gooseberry and Mulberry, focusing on their nutritional content and health impacts. Here we will discuss the nutritional differences between raw gooseberries (1) and raw mulberries (2).
Although both Gooseberry and Mulberry have 88% of water, they differ in the distribution of different macronutrients described below.
Being multiple fruits, Gooseberry and Mulberry are very low in calories. However, gooseberry is slightly higher in calories.
In terms of carbs, Gooseberry is a little higher compared to Mulberry. The main difference is their fiber amount:
Gooseberry provides 4.3g of dietary fiber per 100g, while the same serving of Mulberry contains 1.7g of it.
25% of the fiber present in Mulberry is soluble (in the form of pectin). The remaining 75% is lignin - a type of insoluble fiber (3) (4).
Gooseberry is lower in net carbs: 100g of it has 5.9g of net carbs, while the same amount of Mulberry contains 8.1g.
Their protein content is negligible.
Leaves of the Mulberry tree are often used as a protein source for sheep feeding because they are rich in crude protein (5).
The fat amount in these fruits is less than one gram per 100g of fruit, so the fat content can be neglected. They both do not contain cholesterol.
The two fruits are rich in different vitamins. They both are good sources of vitamin C. However, Mulberry is higher in vitamin C (36mg per 100g) than Gooseberry (28mg per 100g).
The amounts of B-complex vitamins are not so significant, but it is important to mention that Mulberry is relatively richer in vitamins B2 and B3, while Gooseberry provides more vitamins B1, B5, and B6.
Mulberry contains vitamin K, while Gooseberry does not provide any amount of it.
Mulberry is significantly richer in calcium, phosphorus, magnesium, and iron, while Gooseberry is higher in sodium and copper.
The two fruits are rich in potassium. Gooseberry and Mulberry provide almost the same amount of potassium (198 mg and 194mg per 100g, accordingly).
You can see the mineral composition of these two fruits in the chart below.
Both Gooseberry and Mulberry are considered to have a low glycemic index. However, Mulberry’s GI (25) is 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
These are compounds that fight against oxidative stress, which is a process that causes cellular damage, therefore, many diseases and premature aging (6). Fighting oxidative damage, most antioxidants show anti-cancer properties.
Both Gooseberries and Mulberries contain antioxidants, but the antioxidant capacity of the two fruits is linked to different compounds.
Mulberries provide anthocyanins, rutin, chlorogenic acid, and myricetin. These chemicals are involved in fighting cancer (7) (8). Consider that deep-colored Mulberries have a higher antioxidant capacity (9).
Gooseberries contain quercetin and kaempferol, which are involved in cancer-fighting and antiviral protection, caffeic and ellagic acids. Gooseberries also provide some organic acids (10) responsible for their taste and may reduce the risks of Alzheimer’s disease and stroke (11).
Blood sugar control
Mulberries contain a chemical called 1-deoxynojirimycin (DNJ) that inhibits the breakdown of carbs in the digestive system (12). Therefore, mulberries can help people with diabetes by slowing down the increasing blood sugar level after eating. It reduces post-prandial glucose spikes.
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 (13).
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 (14). Flavonols and anthocyanins improve blood vessel function (15).
Mulberry extracts can lower blood cholesterol levels and reduce excess fat. This means it can lower the risk of the development of atherosclerosis (16).
Gooseberry is richer in fiber, and due to that, it has positive health impacts on the gastrointestinal system. It reduces risks of colorectal cancer, diverticulosis and the maintenance of a healthy gut microbiome (17).
Fat Type Comparison
Comparison summary table
|Lower in Saturated Fat|
|Lower in price|
|Lower in Sugar|
|Lower in Sodium|
|Lower in Glycemic Index|
|Lower in Cholesterol||Equal|
|Rich in minerals||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||15µg||1µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
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Vitamins & Minerals Daily Need Coverage Score
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.
- Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/nutrients
- Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.