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  6. Gooseberry vs. Bran raw

Gooseberry vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between gooseberries and bran raw

  • Gooseberries have more vitamin C; however, bran raw is richer in manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, copper, and zinc.
  • Bran raw covers your daily manganese needs 239% more than gooseberries.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of gooseberries is 15.

Specific food types used in this comparison are Gooseberries, raw and Oat bran, raw.

Infographic

Gooseberry vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +2250%
Contains more CalciumCalcium +132%
Contains more PotassiumPotassium +185.9%
Contains more IronIron +1645.2%
Contains more CopperCopper +475.7%
Contains more ZincZinc +2491.7%
Contains more PhosphorusPhosphorus +2618.5%
Contains more ManganeseManganese +3809.7%
Contains more SeleniumSelenium +7433.3%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +173%
Contains more Vitamin B1Vitamin B1 +2825%
Contains more Vitamin B2Vitamin B2 +633.3%
Contains more Vitamin B3Vitamin B3 +211.3%
Contains more Vitamin B5Vitamin B5 +422.4%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more FolateFolate +766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gooseberry Bran raw DV% diff.
Manganese 0.144mg 5.63mg 239%
Phosphorus 27mg 734mg 101%
Vitamin B1 0.04mg 1.17mg 94%
Selenium 0.6µg 45.2µg 81%
Iron 0.31mg 5.41mg 64%
Magnesium 10mg 235mg 54%
Fiber 4.3g 15.4g 44%
Copper 0.07mg 0.403mg 37%
Protein 0.88g 17.3g 33%
Vitamin C 27.7mg 0mg 31%
Zinc 0.12mg 3.11mg 27%
Vitamin B5 0.286mg 1.494mg 24%
Carbs 10.18g 66.22g 19%
Polyunsaturated fat 0.317g 2.766g 16%
Vitamin B2 0.03mg 0.22mg 15%
Folate 6µg 52µg 12%
Potassium 198mg 566mg 11%
Calories 44kcal 246kcal 10%
Fats 0.58g 7.03g 10%
Vitamin B6 0.08mg 0.165mg 7%
Monounsaturated fat 0.051g 2.376g 6%
Saturated fat 0.038g 1.328g 6%
Choline 32.2mg 6%
Vitamin E 0.37mg 1.01mg 4%
Vitamin B3 0.3mg 0.934mg 4%
Calcium 25mg 58mg 3%
Vitamin K 3.2µg 3%
Vitamin A 15µg 0µg 2%
Net carbs 5.88g 50.82g N/A
Sugar 1.45g N/A
Sodium 1mg 4mg 0%
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1241.5%
Contains more ProteinProtein +1865.9%
Contains more FatsFats +1112.1%
Contains more CarbsCarbs +550.5%
Contains more OtherOther +491.8%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +4558.8%
Contains more Poly. FatPolyunsaturated fat +772.6%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.