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Gooseberry vs Mulberry - Health impact and Nutrition Comparison

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on May 05, 2022
Education: General Medicine at YSMU
Gooseberry
vs
Mulberry

Summary

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.

Introduction

In this article, we will be comparing Gooseberry and Mulberry, focusing on their nutritional content and health impact. Here we will discuss the nutritional differences between raw gooseberries (1) and raw mulberries (2).

Macronutrients

Although both Gooseberry and Mulberry have 88% of water, they differ in the distribution of different macronutrients described below.

Calories

Being multiple fruits, Gooseberry and Mulberry are very low in calories. However, Gooseberry is slightly higher in calories.

Carbs

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.

The 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.

Protein

Gooseberry and Mulberry are not animal food products. Hence, they do not contain much protein. Still, Mulberries are higher in proteins than Gooseberries.

Leaves of the Mulberry tree are often used as a protein source for sheep feeding because they are rich in crude protein (5).

Fats

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 provide cholesterol.

Vitamins

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.

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 +1060%
Contains more Vitamin B1 +37.9%
Contains more Vitamin B6 +60%
Contains more Vitamin E +135.1%
Contains more Vitamin C +31.4%
Contains more Vitamin B2 +236.7%
Contains more Vitamin B3 +106.7%
Equal in Folate - 6
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 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin A +1060%
Contains more Vitamin B1 +37.9%
Contains more Vitamin B6 +60%
Contains more Vitamin E +135.1%
Contains more Vitamin C +31.4%
Contains more Vitamin B2 +236.7%
Contains more Vitamin B3 +106.7%
Equal in Folate - 6

Minerals

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.

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 -90%
Contains more Copper +16.7%
Contains more Calcium +56%
Contains more Iron +496.8%
Contains more Magnesium +80%
Contains more Phosphorus +40.7%
Equal in Potassium - 194
Equal in Zinc - 0.12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Contains less Sodium -90%
Contains more Copper +16.7%
Contains more Calcium +56%
Contains more Iron +496.8%
Contains more Magnesium +80%
Contains more Phosphorus +40.7%
Equal in Potassium - 194
Equal in Zinc - 0.12

Glycemic index

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

It is essential for people with diabetes to control the sugar level in the blood. Both gooseberries and mulberries can help you do that, but each has different chemicals to maintain blood sugar levels.

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.

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).

Cardiovascular health

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).

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/nutrients
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  3. https://pubmed.ncbi.nlm.nih.gov/21121077/
  4. https://pubmed.ncbi.nlm.nih.gov/17591360/
  5. https://www.researchgate.net/publication/23567842
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5927356/
  7. https://pubmed.ncbi.nlm.nih.gov/21793847/
  8. https://pubmed.ncbi.nlm.nih.gov/23795677/
  9. https://pubmed.ncbi.nlm.nih.gov/23060696/
  10. https://www.sciencedirect.com/science/article/pii/B9780128031384000277
  11. https://pubmed.ncbi.nlm.nih.gov/20338211/
  12. https://pubmed.ncbi.nlm.nih.gov/11559112/
  13. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1745-4514.2009.00305.x
  14. https://pubmed.ncbi.nlm.nih.gov/23953805/
  15. https://pubmed.ncbi.nlm.nih.gov/20955648/
  16. https://pubmed.ncbi.nlm.nih.gov/19241587/
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: May 05, 2022

Infographic

Gooseberry vs Mulberry infographic
Infographic link

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

All nutrients comparison - raw data values

Nutrient Gooseberry Mulberry Opinion
Net carbs 5.88g 8.1g Mulberry
Protein 0.88g 1.44g Mulberry
Fats 0.58g 0.39g Gooseberry
Carbs 10.18g 9.8g Gooseberry
Calories 44kcal 43kcal Gooseberry
Starch g g
Fructose g g
Sugar g 8.1g Gooseberry
Fiber 4.3g 1.7g Gooseberry
Calcium 25mg 39mg Mulberry
Iron 0.31mg 1.85mg Mulberry
Magnesium 10mg 18mg Mulberry
Phosphorus 27mg 38mg Mulberry
Potassium 198mg 194mg Gooseberry
Sodium 1mg 10mg Gooseberry
Zinc 0.12mg 0.12mg
Copper 0.07mg 0.06mg Gooseberry
Vitamin A 290IU 25IU Gooseberry
Vitamin E 0.37mg 0.87mg Mulberry
Vitamin D IU 0IU Mulberry
Vitamin D µg 0µg Mulberry
Vitamin C 27.7mg 36.4mg Mulberry
Vitamin B1 0.04mg 0.029mg Gooseberry
Vitamin B2 0.03mg 0.101mg Mulberry
Vitamin B3 0.3mg 0.62mg Mulberry
Vitamin B5 0.286mg mg Gooseberry
Vitamin B6 0.08mg 0.05mg Gooseberry
Folate 6µg 6µg
Vitamin B12 0µg 0µg
Vitamin K µg 7.8µg Mulberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.038g 0.027g Mulberry
Monounsaturated Fat 0.051g 0.041g Gooseberry
Polyunsaturated fat 0.317g 0.207g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
18
Mulberry
Mineral Summary Score
10
Gooseberry
19
Mulberry

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
9%
Mulberry
Carbohydrates
10%
Gooseberry
10%
Mulberry
Fats
3%
Gooseberry
2%
Mulberry

Comparison summary

Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.1)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.