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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 RAE.
  • 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.
Gooseberry
Gooseberry
4
:
5
Passion fruit
Passion fruit
Contains more Calcium +108.3%
Contains less Sodium -96.4%
Contains more Zinc +20%
Contains more Iron +416.1%
Contains more Magnesium +190%
Contains more Phosphorus +151.9%
Contains more Potassium +75.8%
Contains more Copper +22.9%
Equal in Selenium - 0.6
Gooseberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Contains more Calcium +108.3%
Contains less Sodium -96.4%
Contains more Zinc +20%
Contains more Iron +416.1%
Contains more Magnesium +190%
Contains more Phosphorus +151.9%
Contains more Potassium +75.8%
Contains more Copper +22.9%
Equal in Selenium - 0.6

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.
Gooseberry
Gooseberry
3
:
8
Passion fruit
Passion fruit
Contains more Vitamin E +1750%
Contains more Vitamin B1 +∞%
Contains more Vitamin A +338.6%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +400%
Contains more Vitamin B6 +25%
Contains more Folate +133.3%
Equal in Vitamin C - 30
Gooseberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0%
Passion fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Contains more Vitamin E +1750%
Contains more Vitamin B1 +∞%
Contains more Vitamin A +338.6%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +400%
Contains more Vitamin B6 +25%
Contains more Folate +133.3%
Equal in Vitamin C - 30

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gooseberry
Gooseberry
1
:
4
Passion fruit
Passion fruit
Contains more Water +20.5%
Contains more Protein +150%
Contains more Fats +20.7%
Contains more Carbs +129.7%
Contains more Other +61.2%
Gooseberry
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Passion fruit
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 Water +20.5%
Contains more Protein +150%
Contains more Fats +20.7%
Contains more Carbs +129.7%
Contains more Other +61.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gooseberry
Gooseberry
1
:
2
Passion fruit
Passion fruit
Contains less Saturated Fat -35.6%
Contains more Monounsaturated Fat +68.6%
Contains more Polyunsaturated fat +29.7%
Gooseberry
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Contains less Saturated Fat -35.6%
Contains more Monounsaturated Fat +68.6%
Contains more Polyunsaturated 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
Net carbs 5.88g 12.98g Passion fruit
Protein 0.88g 2.2g Passion fruit
Fats 0.58g 0.7g Passion fruit
Carbs 10.18g 23.38g Passion fruit
Calories 44kcal 97kcal Passion fruit
Sugar 11.2g Gooseberry
Fiber 4.3g 10.4g Passion fruit
Calcium 25mg 12mg Gooseberry
Iron 0.31mg 1.6mg Passion fruit
Magnesium 10mg 29mg Passion fruit
Phosphorus 27mg 68mg Passion fruit
Potassium 198mg 348mg Passion fruit
Sodium 1mg 28mg Gooseberry
Zinc 0.12mg 0.1mg Gooseberry
Copper 0.07mg 0.086mg Passion fruit
Manganese 0.144mg Gooseberry
Selenium 0.6µg 0.6µg
Vitamin A 290IU 1272IU Passion fruit
Vitamin A RAE 15µg 64µg Passion fruit
Vitamin E 0.37mg 0.02mg Gooseberry
Vitamin C 27.7mg 30mg Passion fruit
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
Folate 6µg 14µg Passion fruit
Vitamin K 0.7µg 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 Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Gooseberry
23%
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.