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  6. Gooseberry vs. Passion fruit

Gooseberry vs. Passion fruit — In-Depth Nutrition Comparison

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How are Gooseberry and Passion fruit different?

  • Passion fruit is higher than Gooseberry in Fiber, Iron, Vitamin B2, Vitamin B3, Phosphorus, and Vitamin A.
  • Passion fruit covers your daily need of Fiber 24% more than Gooseberry.

Gooseberries, raw and Passion-fruit, (granadilla), purple, raw types were used in this article.

Infographic

Gooseberry vs Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more CalciumCalcium +108.3%
Contains more ZincZinc +20%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +190%
Contains more PotassiumPotassium +75.8%
Contains more IronIron +416.1%
Contains more CopperCopper +22.9%
Contains more PhosphorusPhosphorus +151.9%
~equal in Selenium ~0.6µg

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% 17% 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 100% 76% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin EVitamin E +1750%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +338.6%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B6Vitamin B6 +25%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~30mg
~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% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more WaterWater +20.5%
Contains more ProteinProtein +150%
Contains more FatsFats +20.7%
Contains more CarbsCarbs +129.7%
Contains more OtherOther +61.2%

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
11% 15% 74%
Saturated Fat: Sat. Fat 0.059 g
Monounsaturated Fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains less Sat. FatSaturated Fat -35.6%
Contains more Mono. FatMonounsaturated Fat +68.6%
Contains more Poly. FatPolyunsaturated fat +29.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gooseberry Passion fruit
Rich in minerals 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 price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Gooseberry Passion fruit Opinion
Calories 44kcal 97kcal Passion fruit
Protein 0.88g 2.2g Passion fruit
Fats 0.58g 0.7g Passion fruit
Vitamin C 27.7mg 30mg Passion fruit
Net carbs 5.88g 12.98g Passion fruit
Carbs 10.18g 23.38g Passion fruit
Magnesium 10mg 29mg Passion fruit
Calcium 25mg 12mg Gooseberry
Potassium 198mg 348mg Passion fruit
Iron 0.31mg 1.6mg Passion fruit
Sugar 11.2g Gooseberry
Fiber 4.3g 10.4g Passion fruit
Copper 0.07mg 0.086mg Passion fruit
Zinc 0.12mg 0.1mg Gooseberry
Phosphorus 27mg 68mg Passion fruit
Sodium 1mg 28mg Gooseberry
Vitamin A 290IU 1272IU Passion fruit
Vitamin A 15µg 64µg Passion fruit
Vitamin E 0.37mg 0.02mg Gooseberry
Manganese 0.144mg Gooseberry
Selenium 0.6µg 0.6µg
Vitamin B1 0.04mg 0mg Gooseberry
Vitamin B2 0.03mg 0.13mg Passion fruit
Vitamin B3 0.3mg 1.5mg Passion fruit
Vitamin B5 0.286mg Gooseberry
Vitamin B6 0.08mg 0.1mg Passion fruit
Vitamin K 0.7µg Passion fruit
Folate 6µg 14µg Passion fruit
Choline 7.6mg Passion fruit
Saturated Fat 0.038g 0.059g Gooseberry
Monounsaturated Fat 0.051g 0.086g Passion fruit
Polyunsaturated fat 0.317g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Passion fruit
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
14%
Gooseberry
21%
Passion fruit
Minerals Daily Need Coverage Score
10%
Gooseberry
18%
Passion fruit

Comparison summary

Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 1)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $1.5)
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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.