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  6. Gooseberry vs. Pumpkin seeds

Gooseberry vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between gooseberries and pumpkin seeds

  • Gooseberries have more vitamin C; however, pumpkin seeds are richer in zinc, copper, magnesium, fiber, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds cover your daily zinc needs 93% more than gooseberries.
  • Pumpkin seeds have 92 times less vitamin C than gooseberries. Gooseberries have 27.7mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Gooseberries contain less saturated fat.

Specific food types used in this comparison are Gooseberries, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Gooseberry vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -94.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2520%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +364.1%
Contains more IronIron +967.7%
Contains more CopperCopper +885.7%
Contains more ZincZinc +8483.3%
Contains more PhosphorusPhosphorus +240.7%
Contains more ManganeseManganese +244.4%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +9133.3%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B5Vitamin B5 +410.7%
Contains more Vitamin B6Vitamin B6 +116.2%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.286mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Gooseberry Pumpkin seeds DV% diff.
Zinc 0.12mg 10.3mg 93%
Copper 0.07mg 0.69mg 69%
Magnesium 10mg 262mg 60%
Polyunsaturated fat 0.317g 8.844g 57%
Fiber 4.3g 18.4g 56%
Iron 0.31mg 3.31mg 38%
Protein 0.88g 18.55g 35%
Vitamin C 27.7mg 0.3mg 30%
Fats 0.58g 19.4g 29%
Potassium 198mg 919mg 21%
Calories 44kcal 446kcal 20%
Saturated fat 0.038g 3.67g 17%
Monounsaturated fat 0.051g 6.032g 15%
Manganese 0.144mg 0.496mg 15%
Carbs 10.18g 53.75g 15%
Phosphorus 27mg 92mg 9%
Vitamin B5 0.286mg 0.056mg 5%
Calcium 25mg 55mg 3%
Vitamin B6 0.08mg 0.037mg 3%
Vitamin E 0.37mg 2%
Vitamin B2 0.03mg 0.052mg 2%
Folate 6µg 9µg 1%
Selenium 0.6µg 1%
Vitamin B1 0.04mg 0.034mg 1%
Vitamin A 15µg 3µg 1%
Sodium 1mg 18mg 1%
Net carbs 5.88g 35.35g N/A
Vitamin B3 0.3mg 0.286mg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1852.7%
Contains more ProteinProtein +2008%
Contains more FatsFats +3244.8%
Contains more CarbsCarbs +428%
Contains more OtherOther +675.5%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +11727.5%
Contains more Poly. FatPolyunsaturated fat +2689.9%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.