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Gooseberry vs Pomegranate - In-Depth Nutrition Comparison

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Summary of differences between Gooseberry and Pomegranate

  • Gooseberry has more Vitamin C, however Pomegranate is higher in Copper, and Folate.
  • Gooseberry covers your daily need of 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +150%
Contains less Sodium -66.7%
Contains more Potassium +19.2%
Contains more Magnesium +20%
Contains more Copper +125.7%
Contains more Zinc +191.7%
Contains more Phosphorus +33.3%
Equal in Iron - 0.3
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 18% 8% 24% 4% 12% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains more Calcium +150%
Contains less Sodium -66.7%
Contains more Potassium +19.2%
Contains more Magnesium +20%
Contains more Copper +125.7%
Contains more Zinc +191.7%
Contains more Phosphorus +33.3%
Equal in Iron - 0.3

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
:
Contains more Vitamin C +171.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +62.2%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B5 +31.8%
Contains more Folate +533.3%
Equal in Vitamin B3 - 0.293
Equal in Vitamin B6 - 0.075
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 93% 18% 8% 0% 10% 7% 6% 18% 19% 0% 0% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Contains more Vitamin C +171.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +62.2%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B5 +31.8%
Contains more Folate +533.3%
Equal in Vitamin B3 - 0.293
Equal in Vitamin B6 - 0.075

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 Pomegranate
Rich in minerals 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gooseberry Pomegranate Opinion
Calories 44kcal 83kcal Pomegranate
Protein 0.88g 1.67g Pomegranate
Fats 0.58g 1.17g Pomegranate
Vitamin C 27.7mg 10.2mg Gooseberry
Net carbs 5.88g 14.7g Pomegranate
Carbs 10.18g 18.7g Pomegranate
Cholesterol 0mg 0mg
Vitamin D IU 0IU Pomegranate
Iron 0.31mg 0.3mg Gooseberry
Calcium 25mg 10mg Gooseberry
Potassium 198mg 236mg Pomegranate
Magnesium 10mg 12mg Pomegranate
Sugar g 13.67g Gooseberry
Fiber 4.3g 4g Gooseberry
Copper 0.07mg 0.158mg Pomegranate
Zinc 0.12mg 0.35mg Pomegranate
Starch g g
Phosphorus 27mg 36mg Pomegranate
Sodium 1mg 3mg Gooseberry
Vitamin A 290IU 0IU Gooseberry
Vitamin E 0.37mg 0.6mg Pomegranate
Vitamin D µg 0µg Pomegranate
Vitamin B1 0.04mg 0.067mg Pomegranate
Vitamin B2 0.03mg 0.053mg Pomegranate
Vitamin B3 0.3mg 0.293mg Gooseberry
Vitamin B5 0.286mg 0.377mg Pomegranate
Vitamin B6 0.08mg 0.075mg Gooseberry
Vitamin B12 0µg 0µg
Vitamin K µg 16.4µg Pomegranate
Folate 6µg 38µg Pomegranate
Trans Fat 0g 0g
Saturated Fat 0.038g 0.12g Gooseberry
Monounsaturated Fat 0.051g 0.093g Pomegranate
Polyunsaturated fat 0.317g 0.079g Gooseberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16
Pomegranate
Mineral Summary Score
10
Gooseberry
15
Pomegranate

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
10%
Pomegranate
Carbohydrates
10%
Gooseberry
19%
Pomegranate
Fats
3%
Gooseberry
5%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.082g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 15)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.