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  6. Gooseberry vs. Prunes

Gooseberry vs. Prunes — In-Depth Nutrition Comparison

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How are gooseberries and prunes different?

  • Gooseberries are richer in vitamin C, while prunes are higher in copper, potassium, vitamin B2, fiber, vitamin B3, vitamin A, vitamin B6, iron, and magnesium.
  • Gooseberries cover your daily need for vitamin C, 30% more than prunes.
  • Prunes have a higher glycemic index (29) than gooseberries (15).

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

Infographic

Gooseberry vs Prunes 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%
Prunes
Prunes
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +72%
Contains more PotassiumPotassium +269.7%
Contains more IronIron +200%
Contains more CopperCopper +301.4%
Contains more ZincZinc +266.7%
Contains more PhosphorusPhosphorus +155.6%
Contains more ManganeseManganese +107.6%

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.
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%
Prunes
Prunes
9
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +4516.7%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +160%
Contains more Vitamin EVitamin E +16.2%
Contains more Vitamin B1Vitamin B1 +27.5%
Contains more Vitamin B2Vitamin B2 +520%
Contains more Vitamin B3Vitamin B3 +527.3%
Contains more Vitamin B5Vitamin B5 +47.6%
Contains more Vitamin B6Vitamin B6 +156.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gooseberry Prunes DV% diff.
Vitamin K 59.5µg 50%
Vitamin C 27.7mg 0.6mg 30%
Copper 0.07mg 0.281mg 23%
Carbs 10.18g 63.88g 18%
Fructose 12.45g 16%
Potassium 198mg 732mg 16%
Vitamin B2 0.03mg 0.186mg 12%
Fiber 4.3g 7.1g 11%
Vitamin B6 0.08mg 0.205mg 10%
Vitamin B3 0.3mg 1.882mg 10%
Calories 44kcal 240kcal 10%
Iron 0.31mg 0.93mg 8%
Manganese 0.144mg 0.299mg 7%
Magnesium 10mg 41mg 7%
Phosphorus 27mg 69mg 6%
Zinc 0.12mg 0.44mg 3%
Vitamin A 15µg 39µg 3%
Protein 0.88g 2.18g 3%
Vitamin B5 0.286mg 0.422mg 3%
Starch 5.11g 2%
Polyunsaturated fat 0.317g 0.062g 2%
Choline 10.1mg 2%
Calcium 25mg 43mg 2%
Vitamin B1 0.04mg 0.051mg 1%
Selenium 0.6µg 0.3µg 1%
Folate 6µg 4µg 1%
Fats 0.58g 0.38g 0%
Net carbs 5.88g 56.78g N/A
Sugar 38.13g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.37mg 0.43mg 0%
Saturated fat 0.038g 0.088g 0%
Monounsaturated fat 0.051g 0.053g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 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
Prunes
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more FatsFats +52.6%
Contains more WaterWater +184.2%
Contains more ProteinProtein +147.7%
Contains more CarbsCarbs +527.5%
Contains more OtherOther +438.8%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -56.8%
Contains more Poly. FatPolyunsaturated fat +411.3%
~equal in Monounsaturated fat ~0.053g

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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. Prunes - 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.