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Gooseberry vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between gooseberries and brazil nut

  • Gooseberries are higher in vitamin C, yet brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, manganese, zinc, and vitamin E.
  • Brazil nut covers your daily selenium needs 3484% more than gooseberries.
  • Gooseberries contain 40 times more vitamin C than brazil nut. While gooseberries contain 27.7mg of vitamin C, brazil nut contains only 0.7mg.
  • The amount of saturated fat in gooseberries is lower.

Food varieties used in this article are Gooseberries, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Gooseberry vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +3660%
Contains more CalciumCalcium +540%
Contains more PotassiumPotassium +232.8%
Contains more IronIron +683.9%
Contains more CopperCopper +2390%
Contains more ZincZinc +3283.3%
Contains more PhosphorusPhosphorus +2585.2%
Contains more ManganeseManganese +749.3%
Contains more SeleniumSelenium +319400%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +3857.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +55.4%
Contains more Vitamin EVitamin E +1427%
Contains more Vitamin B1Vitamin B1 +1442.5%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B6Vitamin B6 +26.3%
Contains more FolateFolate +266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.295mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Gooseberry Brazil nut DV% diff.
Selenium 0.6µg 1917µg 3484%
Copper 0.07mg 1.743mg 186%
Polyunsaturated fat 0.317g 24.399g 161%
Fats 0.58g 67.1g 102%
Phosphorus 27mg 725mg 100%
Magnesium 10mg 376mg 87%
Saturated fat 0.038g 16.134g 73%
Monounsaturated fat 0.051g 23.879g 60%
Vitamin B1 0.04mg 0.617mg 48%
Manganese 0.144mg 1.223mg 47%
Zinc 0.12mg 4.06mg 36%
Vitamin E 0.37mg 5.65mg 35%
Calories 44kcal 659kcal 31%
Vitamin C 27.7mg 0.7mg 30%
Iron 0.31mg 2.43mg 27%
Protein 0.88g 14.32g 27%
Potassium 198mg 659mg 14%
Calcium 25mg 160mg 14%
Fiber 4.3g 7.5g 13%
Choline 28.8mg 5%
Folate 6µg 22µg 4%
Vitamin B5 0.286mg 0.184mg 2%
Vitamin A 15µg 0µg 2%
Vitamin B6 0.08mg 0.101mg 2%
Carbs 10.18g 11.74g 1%
Net carbs 5.88g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 1mg 3mg 0%
Vitamin B2 0.03mg 0.035mg 0%
Vitamin B3 0.3mg 0.295mg 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2469.3%
Contains more ProteinProtein +1527.3%
Contains more FatsFats +11469%
Contains more CarbsCarbs +15.3%
Contains more OtherOther +598%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +46721.6%
Contains more Poly. FatPolyunsaturated fat +7596.8%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.