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Gooseberry vs Prune - In-Depth Nutrition Comparison

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How are Gooseberry and Prune different?

  • Gooseberry is richer in Vitamin C, while Prune is higher in Copper, Potassium, Vitamin B2, Fiber, Vitamin B3, Vitamin B6, Iron, Magnesium, and Manganese.
  • Gooseberry covers your daily need of Vitamin C 30% more than Prune.

Gooseberries, raw and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Gooseberry vs Prune 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -50%
Contains more Calcium +72%
Contains more Iron +200%
Contains more Magnesium +310%
Contains more Phosphorus +155.6%
Contains more Potassium +269.7%
Contains more Zinc +266.7%
Contains more Copper +301.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Contains less Sodium -50%
Contains more Calcium +72%
Contains more Iron +200%
Contains more Magnesium +310%
Contains more Phosphorus +155.6%
Contains more Potassium +269.7%
Contains more Zinc +266.7%
Contains more Copper +301.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
Prune
Contains more Vitamin C +4516.7%
Contains more Folate +50%
Contains more Vitamin A +169.3%
Contains more Vitamin E +16.2%
Contains more Vitamin B1 +27.5%
Contains more Vitamin B2 +520%
Contains more Vitamin B3 +527.3%
Contains more Vitamin B5 +47.6%
Contains more Vitamin B6 +156.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin C +4516.7%
Contains more Folate +50%
Contains more Vitamin A +169.3%
Contains more Vitamin E +16.2%
Contains more Vitamin B1 +27.5%
Contains more Vitamin B2 +520%
Contains more Vitamin B3 +527.3%
Contains more Vitamin B5 +47.6%
Contains more Vitamin B6 +156.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Gooseberry Prune
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 Prune Opinion
Net carbs 5.88g 56.78g Prune
Protein 0.88g 2.18g Prune
Fats 0.58g 0.38g Gooseberry
Carbs 10.18g 63.88g Prune
Calories 44kcal 240kcal Prune
Starch g 5.11g Prune
Fructose g 12.45g Prune
Sugar g 38.13g Gooseberry
Fiber 4.3g 7.1g Prune
Calcium 25mg 43mg Prune
Iron 0.31mg 0.93mg Prune
Magnesium 10mg 41mg Prune
Phosphorus 27mg 69mg Prune
Potassium 198mg 732mg Prune
Sodium 1mg 2mg Gooseberry
Zinc 0.12mg 0.44mg Prune
Copper 0.07mg 0.281mg Prune
Vitamin A 290IU 781IU Prune
Vitamin E 0.37mg 0.43mg Prune
Vitamin D IU 0IU Prune
Vitamin D µg 0µg Prune
Vitamin C 27.7mg 0.6mg Gooseberry
Vitamin B1 0.04mg 0.051mg Prune
Vitamin B2 0.03mg 0.186mg Prune
Vitamin B3 0.3mg 1.882mg Prune
Vitamin B5 0.286mg 0.422mg Prune
Vitamin B6 0.08mg 0.205mg Prune
Folate 6µg 4µg Gooseberry
Vitamin B12 0µg 0µg
Vitamin K µg 59.5µg Prune
Tryptophan mg 0.025mg Prune
Threonine mg 0.049mg Prune
Isoleucine mg 0.041mg Prune
Leucine mg 0.066mg Prune
Lysine mg 0.05mg Prune
Methionine mg 0.016mg Prune
Phenylalanine mg 0.052mg Prune
Valine mg 0.056mg Prune
Histidine mg 0.027mg Prune
Cholesterol 0mg 0mg
Trans Fat 0g g Prune
Saturated Fat 0.038g 0.088g Gooseberry
Monounsaturated Fat 0.051g 0.053g Prune
Polyunsaturated fat 0.317g 0.062g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Prune
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
15
Gooseberry
31
Prune
Mineral Summary Score
10
Gooseberry
35
Prune

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Gooseberry
13%
Prune
Carbohydrates
10%
Gooseberry
64%
Prune
Fats
3%
Gooseberry
2%
Prune

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 38.13g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 14)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/nutrients
  2. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.