Gooseberry vs. Mulberry — Health Impact and Nutrition Comparison

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.

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

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).

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 contain 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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Gooseberry

4

Mulberry

6

Contains more Vitamin AVitamin A	+1060%
Contains more Vitamin B1Vitamin B1	+37.9%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+60%

Contains more Vitamin CVitamin C	+31.4%
Contains more Vitamin EVitamin E	+135.1%
Contains more Vitamin B2Vitamin B2	+236.7%
Contains more Vitamin B3Vitamin B3	+106.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~6µg

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Gooseberry

3

Mulberry

4

Contains more CopperCopper	+16.7%
Contains less SodiumSodium	-90%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+80%
Contains more CalciumCalcium	+56%
Contains more IronIron	+496.8%
Contains more PhosphorusPhosphorus	+40.7%

~equal in Potassium ~194mg

~equal in Zinc ~0.12mg

~equal in Selenium ~0.6µg

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

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).

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

Both gooseberries and mulberries offer various health benefits, including potential cardiovascular benefits due to their rich nutrient profiles. However, there isn't extensive research specifically comparing the cardiovascular effects of gooseberries versus mulberries.

Mulberries are known to be rich in antioxidants, including resveratrol, which may have cardiovascular protective effects by reducing inflammation and improving heart health. They also contain fiber, which can help lower LDL (“bad” cholesterol) levels and decrease the risk of atherosclerosis (14).

Similarly, gooseberries are rich in antioxidants, particularly vitamin C, which can help protect against heart disease by reducing oxidative stress and inflammation. They also contain fiber, potassium, and other nutrients that support heart health (15).

In general, including a variety of fruits, including gooseberries and mulberries, as part of a balanced diet can contribute to overall heart health. However, individual responses to specific fruits may vary, and it's essential to consider factors such as overall diet, lifestyle, and any underlying health conditions.

Gastrointestinal health

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 (16).