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  6. Gooseberry vs. Pomegranate

Gooseberry vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between gooseberries and pomegranate

  • Gooseberries have more vitamin C and vitamin A; however, pomegranate is higher in copper and folate.
  • Gooseberries cover your daily need for vitamin C, 19% more than pomegranate.

These are the specific foods used in this comparison Gooseberries, raw and Pomegranates, raw.

Infographic

Gooseberry vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more CalciumCalcium +150%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +21%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +19.2%
Contains more CopperCopper +125.7%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +33.3%
~equal in Iron ~0.3mg

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%
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +171.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +62.2%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B5Vitamin B5 +31.8%
Contains more FolateFolate +533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.293mg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gooseberry Pomegranate DV% diff.
Vitamin C 27.7mg 10.2mg 19%
Vitamin K 16.4µg 14%
Copper 0.07mg 0.158mg 10%
Folate 6µg 38µg 8%
Carbs 10.18g 18.7g 3%
Calories 44kcal 83kcal 2%
Vitamin B5 0.286mg 0.377mg 2%
Vitamin B2 0.03mg 0.053mg 2%
Vitamin B1 0.04mg 0.067mg 2%
Vitamin E 0.37mg 0.6mg 2%
Vitamin A 15µg 0µg 2%
Protein 0.88g 1.67g 2%
Polyunsaturated fat 0.317g 0.079g 2%
Calcium 25mg 10mg 2%
Zinc 0.12mg 0.35mg 2%
Fiber 4.3g 4g 1%
Manganese 0.144mg 0.119mg 1%
Choline 7.6mg 1%
Potassium 198mg 236mg 1%
Phosphorus 27mg 36mg 1%
Fats 0.58g 1.17g 1%
Net carbs 5.88g 14.7g N/A
Magnesium 10mg 12mg 0%
Iron 0.31mg 0.3mg 0%
Sugar 13.67g N/A
Sodium 1mg 3mg 0%
Selenium 0.6µg 0.5µg 0%
Vitamin B3 0.3mg 0.293mg 0%
Vitamin B6 0.08mg 0.075mg 0%
Saturated fat 0.038g 0.12g 0%
Monounsaturated fat 0.051g 0.093g 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more WaterWater +12.8%
Contains more ProteinProtein +89.8%
Contains more FatsFats +101.7%
Contains more CarbsCarbs +83.7%
~equal in Other ~0.53g

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -68.3%
Contains more Poly. FatPolyunsaturated fat +301.3%
Contains more Mono. FatMonounsaturated fat +82.4%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.