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  6. Gooseberry vs. Quinoa

Gooseberry vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between gooseberries and quinoa

  • Gooseberries are richer in vitamin C and fiber, yet quinoa is richer in manganese, phosphorus, iron, copper, magnesium, folate, zinc, and vitamin B2.
  • Daily need coverage for vitamin C for gooseberries is 31% higher.
  • Gooseberries contain 2 times more fiber than quinoa. Gooseberries contain 4.3g of fiber, while quinoa contains 2.8g.
  • Gooseberries have a lower glycemic index than quinoa.

Food types used in this article are Gooseberries, raw and Quinoa, cooked.

Infographic

Gooseberry vs Quinoa 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%
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +47.1%
Contains more PotassiumPotassium +15.1%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +540%
Contains more IronIron +380.6%
Contains more CopperCopper +174.3%
Contains more ZincZinc +808.3%
Contains more PhosphorusPhosphorus +463%
Contains more ManganeseManganese +338.2%
Contains more SeleniumSelenium +366.7%

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%
Quinoa
Quinoa
7
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin EVitamin E +70.3%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +37.3%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more FolateFolate +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Gooseberry Quinoa DV% diff.
Vitamin C 27.7mg 0mg 31%
Manganese 0.144mg 0.631mg 21%
Phosphorus 27mg 152mg 18%
Iron 0.31mg 1.49mg 15%
Copper 0.07mg 0.192mg 14%
Magnesium 10mg 64mg 13%
Folate 6µg 42µg 9%
Zinc 0.12mg 1.09mg 9%
Protein 0.88g 4.4g 7%
Starch 17.63g 7%
Vitamin B2 0.03mg 0.11mg 6%
Fiber 4.3g 2.8g 6%
Vitamin B1 0.04mg 0.107mg 6%
Vitamin B5 0.286mg 6%
Polyunsaturated fat 0.317g 1.078g 5%
Choline 23mg 4%
Calories 44kcal 120kcal 4%
Selenium 0.6µg 2.8µg 4%
Carbs 10.18g 21.3g 4%
Vitamin B6 0.08mg 0.123mg 3%
Vitamin E 0.37mg 0.63mg 2%
Fats 0.58g 1.92g 2%
Vitamin A 15µg 0µg 2%
Saturated fat 0.038g 0.231g 1%
Monounsaturated fat 0.051g 0.528g 1%
Calcium 25mg 17mg 1%
Vitamin B3 0.3mg 0.412mg 1%
Potassium 198mg 172mg 1%
Net carbs 5.88g 18.5g N/A
Sugar 0.87g N/A
Sodium 1mg 7mg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

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
Quinoa
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +22.7%
Contains more ProteinProtein +400%
Contains more FatsFats +231%
Contains more CarbsCarbs +109.2%
Contains more OtherOther +57.1%

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +935.3%
Contains more Poly. FatPolyunsaturated fat +240.1%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.