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  6. Gooseberry vs. Pistachio

Gooseberry vs. Pistachio — In-Depth Nutrition Comparison

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How are gooseberries and pistachios different?

  • Gooseberries are richer in vitamin C, while pistachios are higher in copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, magnesium, and fiber.
  • Pistachios cover your daily need for copper, 137% more than gooseberries.
  • Gooseberries contain 5 times more vitamin C than pistachios. Gooseberries contain 27.7mg of vitamin C, while pistachios contain 5.6mg.
  • Gooseberries are lower in saturated fat.
  • Pistachios have a higher glycemic index (28) than gooseberries (15).

Gooseberries, raw and Nuts, pistachio nuts, raw types were used in this article.

Infographic

Gooseberry vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +1110%
Contains more CalciumCalcium +320%
Contains more PotassiumPotassium +417.7%
Contains more IronIron +1164.5%
Contains more CopperCopper +1757.1%
Contains more ZincZinc +1733.3%
Contains more PhosphorusPhosphorus +1714.8%
Contains more ManganeseManganese +733.3%
Contains more SeleniumSelenium +1066.7%
~equal in Sodium ~1mg

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin CVitamin C +394.6%
Contains more Vitamin AVitamin A +73.3%
Contains more Vitamin EVitamin E +673%
Contains more Vitamin B1Vitamin B1 +2075%
Contains more Vitamin B2Vitamin B2 +433.3%
Contains more Vitamin B3Vitamin B3 +333.3%
Contains more Vitamin B5Vitamin B5 +81.8%
Contains more Vitamin B6Vitamin B6 +2025%
Contains more FolateFolate +750%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Gooseberry Pistachio DV% diff.
Copper 0.07mg 1.3mg 137%
Vitamin B6 0.08mg 1.7mg 125%
Polyunsaturated fat 0.317g 14.38g 94%
Fats 0.58g 45.32g 69%
Vitamin B1 0.04mg 0.87mg 69%
Phosphorus 27mg 490mg 66%
Monounsaturated fat 0.051g 23.257g 58%
Manganese 0.144mg 1.2mg 46%
Iron 0.31mg 3.92mg 45%
Protein 0.88g 20.16g 39%
Saturated fat 0.038g 5.907g 27%
Magnesium 10mg 121mg 26%
Calories 44kcal 560kcal 26%
Fiber 4.3g 10.6g 25%
Vitamin C 27.7mg 5.6mg 25%
Potassium 198mg 1025mg 24%
Zinc 0.12mg 2.2mg 19%
Vitamin E 0.37mg 2.86mg 17%
Selenium 0.6µg 7µg 12%
Folate 6µg 51µg 11%
Vitamin B2 0.03mg 0.16mg 10%
Calcium 25mg 105mg 8%
Vitamin B3 0.3mg 1.3mg 6%
Carbs 10.18g 27.17g 6%
Vitamin B5 0.286mg 0.52mg 5%
Vitamin A 15µg 26µg 1%
Starch 1.67g 1%
Net carbs 5.88g 16.57g N/A
Sugar 7.66g N/A
Sodium 1mg 1mg 0%
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g 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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more WaterWater +1910.8%
Contains more ProteinProtein +2190.9%
Contains more FatsFats +7713.8%
Contains more CarbsCarbs +166.9%
Contains more OtherOther +508.2%

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +45502%
Contains more Poly. FatPolyunsaturated fat +4436.3%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.