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Gooseberry vs. Orange — In-Depth Nutrition Comparison

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What are the differences between gooseberries and oranges?

  • Gooseberries are higher in fiber and manganese, yet oranges are higher in vitamin C and folate.
  • Oranges' daily need coverage for vitamin C is 28% more.
  • Gooseberries have 6 times more manganese than oranges. While gooseberries have 0.144mg of manganese, oranges have only 0.025mg.
  • The glycemic index of gooseberries is lower.

We used Gooseberries, raw and Oranges, raw, all commercial varieties types in this article.

Infographic

Gooseberry vs Orange 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%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more IronIron +210%
Contains more CopperCopper +55.6%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +92.9%
Contains more ManganeseManganese +476%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +60%
Contains less SodiumSodium -100%
~equal in Magnesium ~10mg
~equal in Potassium ~181mg

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%
Orange
Orange
5
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +36.4%
Contains more Vitamin EVitamin E +105.6%
Contains more Vitamin B5Vitamin B5 +14.4%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin CVitamin C +92.1%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.282mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Gooseberry Orange DV% diff.
Vitamin C 27.7mg 53.2mg 28%
Fiber 4.3g 2.4g 8%
Folate 6µg 30µg 6%
Manganese 0.144mg 0.025mg 5%
Vitamin B1 0.04mg 0.087mg 4%
Copper 0.07mg 0.045mg 3%
Iron 0.31mg 0.1mg 3%
Calcium 25mg 40mg 2%
Polyunsaturated fat 0.317g 0.025g 2%
Vitamin B6 0.08mg 0.06mg 2%
Choline 8.4mg 2%
Phosphorus 27mg 14mg 2%
Potassium 198mg 181mg 1%
Vitamin B5 0.286mg 0.25mg 1%
Carbs 10.18g 11.75g 1%
Vitamin B2 0.03mg 0.04mg 1%
Fats 0.58g 0.12g 1%
Vitamin E 0.37mg 0.18mg 1%
Calories 44kcal 47kcal 0%
Protein 0.88g 0.94g 0%
Net carbs 5.88g 9.35g N/A
Magnesium 10mg 10mg 0%
Sugar 9.35g N/A
Zinc 0.12mg 0.07mg 0%
Sodium 1mg 0mg 0%
Vitamin A 15µg 11µg 0%
Selenium 0.6µg 0.5µg 0%
Vitamin B3 0.3mg 0.282mg 0%
Saturated fat 0.038g 0.015g 0%
Monounsaturated fat 0.051g 0.023g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more FatsFats +383.3%
Contains more OtherOther +11.4%
Contains more CarbsCarbs +15.4%
~equal in Protein ~0.94g
~equal in Water ~86.75g

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +121.7%
Contains more Poly. FatPolyunsaturated fat +1168%
Contains less Sat. FatSaturated fat -60.5%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.