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  6. Gooseberry vs. Refried beans

Gooseberry vs. Refried beans — In-Depth Nutrition Comparison

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Significant differences between gooseberries and refried beans

  • Gooseberries have more vitamin C and vitamin A; however, refried beans are richer in iron, selenium, phosphorus, copper, manganese, and magnesium.
  • Gooseberries cover your daily vitamin C needs 24% more than refried beans.
  • Gooseberries contain less sodium.
  • Refried beans have a higher glycemic index. The glycemic index of refried beans is 38, while the glycemic index of gooseberries is 15.

Specific food types used in this comparison are Gooseberries, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Gooseberry vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +16%
Contains more PotassiumPotassium +61.1%
Contains more IronIron +364.5%
Contains more CopperCopper +84.3%
Contains more ZincZinc +383.3%
Contains more PhosphorusPhosphorus +240.7%
Contains more ManganeseManganese +100.7%
Contains more SeleniumSelenium +866.7%

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%
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +361.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +311.1%
Contains more Vitamin B5Vitamin B5 +51.3%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B2Vitamin B2 +163.3%
Contains more Vitamin B3Vitamin B3 +22.3%
Contains more Vitamin B6Vitamin B6 +28.8%
Contains more FolateFolate +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gooseberry Refried beans DV% diff.
Vitamin C 27.7mg 6mg 24%
Histidine 153mg 22%
Sodium 1mg 370mg 16%
Iron 0.31mg 1.44mg 14%
Phosphorus 27mg 92mg 9%
Selenium 0.6µg 5.8µg 9%
Protein 0.88g 4.98g 8%
Copper 0.07mg 0.129mg 7%
Manganese 0.144mg 0.289mg 6%
Magnesium 10mg 35mg 6%
Potassium 198mg 319mg 4%
Zinc 0.12mg 0.58mg 4%
Choline 21.2mg 4%
Vitamin B2 0.03mg 0.079mg 4%
Starch 7.43g 3%
Saturated fat 0.038g 0.631g 3%
Vitamin B1 0.04mg 0.076mg 3%
Vitamin K 2.1µg 2%
Vitamin B5 0.286mg 0.189mg 2%
Vitamin B6 0.08mg 0.103mg 2%
Calories 44kcal 90kcal 2%
Vitamin E 0.37mg 0.09mg 2%
Vitamin A 15µg 0µg 2%
Polyunsaturated fat 0.317g 0.543g 2%
Fiber 4.3g 3.7g 2%
Fats 0.58g 2.01g 2%
Folate 6µg 11µg 1%
Carbs 10.18g 13.55g 1%
Monounsaturated fat 0.051g 0.601g 1%
Net carbs 5.88g 9.85g N/A
Calcium 25mg 29mg 0%
Sugar 0.54g N/A
Vitamin B3 0.3mg 0.367mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more WaterWater +13%
Contains more ProteinProtein +465.9%
Contains more FatsFats +246.6%
Contains more CarbsCarbs +33.1%
Contains more OtherOther +249%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +1078.4%
Contains more Poly. FatPolyunsaturated fat +71.3%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.