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Gooseberry vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between gooseberries and oatmeal

  • Gooseberries have more vitamin C and fiber; however, oatmeal is richer in iron, vitamin B1, manganese, vitamin B3, vitamin B6, vitamin B2, folate, and selenium.
  • Oatmeal covers your daily iron needs 71% more than gooseberries.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of gooseberries is 15.

Specific food types used in this comparison are Gooseberries, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Gooseberry vs Oatmeal infographic
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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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +224.6%
Contains less SodiumSodium -98%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +220%
Contains more IronIron +1822.6%
Contains more ZincZinc +416.7%
Contains more PhosphorusPhosphorus +185.2%
Contains more ManganeseManganese +287.5%
Contains more SeleniumSelenium +733.3%
~equal in Copper ~0.066mg

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +428.6%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +616.7%
Contains more Vitamin B3Vitamin B3 +908.3%
Contains more Vitamin B5Vitamin B5 +10.8%
Contains more Vitamin B6Vitamin B6 +262.5%
Contains more FolateFolate +633.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +169.3%
Contains more FatsFats +134.5%
Contains more CarbsCarbs +14.6%
Contains more OtherOther +16.3%
~equal in Water ~84.03g

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -83.2%
Contains more Mono. FatMonounsaturated fat +666.7%
Contains more Poly. FatPolyunsaturated fat +34.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gooseberry Oatmeal
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Gooseberry Oatmeal DV% diff.
Iron 0.31mg 5.96mg 71%
Vitamin C 27.7mg 0mg 31%
Vitamin B1 0.04mg 0.26mg 18%
Manganese 0.144mg 0.558mg 18%
Vitamin B3 0.3mg 3.025mg 17%
Vitamin B6 0.08mg 0.29mg 16%
Vitamin B2 0.03mg 0.215mg 14%
Vitamin A 15µg 130µg 13%
Folate 6µg 44µg 10%
Fiber 4.3g 1.7g 10%
Selenium 0.6µg 5µg 8%
Phosphorus 27mg 77mg 7%
Calcium 25mg 80mg 6%
Zinc 0.12mg 0.62mg 5%
Starch 10.37g 4%
Magnesium 10mg 26mg 4%
Potassium 198mg 61mg 4%
Protein 0.88g 2.37g 3%
Sodium 1mg 49mg 2%
Vitamin E 0.37mg 0.07mg 2%
Choline 4.7mg 1%
Polyunsaturated fat 0.317g 0.426g 1%
Monounsaturated fat 0.051g 0.391g 1%
Saturated fat 0.038g 0.226g 1%
Calories 44kcal 68kcal 1%
Vitamin B5 0.286mg 0.317mg 1%
Fats 0.58g 1.36g 1%
Carbs 10.18g 11.67g 0%
Net carbs 5.88g 9.97g N/A
Sugar 0.46g N/A
Copper 0.07mg 0.066mg 0%
Vitamin K 0.4µg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Gooseberry
26%
Oatmeal
Minerals Daily Need Coverage Score
10%
Gooseberry
45%
Oatmeal

Comparison summary

Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.5)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Gooseberry
Gooseberry is lower in Saturated fat (difference - 0.188g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 64)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.