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Gooseberry vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between gooseberries and sauerkraut?

  • Gooseberries are richer in vitamin C, fiber, and vitamin A, while sauerkraut is higher in iron.
  • Sauerkraut's daily need coverage for sodium is 29% higher.
  • Sauerkraut has 16 times less vitamin A than gooseberries. Gooseberries have 290IU of vitamin A, while sauerkraut has 18IU.
  • Gooseberries are lower in sodium.
  • Sauerkraut has a higher glycemic index (32) than gooseberries (15).

We used Gooseberries, raw and Sauerkraut, canned, solids and liquids types in this comparison.

Infographic

Gooseberry vs Sauerkraut infographic
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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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more PotassiumPotassium +16.5%
Contains more PhosphorusPhosphorus +35%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +20%
Contains more IronIron +374.2%
Contains more CopperCopper +37.1%
Contains more ZincZinc +58.3%
~equal in Manganese ~0.151mg
~equal in Selenium ~0.6µg

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin CVitamin C +88.4%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +164.3%
Contains more Vitamin B1Vitamin B1 +90.5%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +109.8%
Contains more Vitamin B5Vitamin B5 +207.5%
Contains more Vitamin B6Vitamin B6 +62.5%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more FatsFats +314.3%
Contains more CarbsCarbs +137.9%
Contains more OtherOther +338.8%
~equal in Protein ~0.91g
~equal in Water ~92.52g

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +292.3%
Contains more Poly. FatPolyunsaturated fat +373.1%
Contains less Sat. FatSaturated fat -10.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gooseberry Sauerkraut
Rich in minerals ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium 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 Sauerkraut DV% diff.
Sodium 1mg 661mg 29%
Iron 0.31mg 1.47mg 15%
Vitamin C 27.7mg 14.7mg 14%
Vitamin K 13µg 11%
Fiber 4.3g 2.9g 6%
Folate 6µg 24µg 5%
Vitamin B6 0.08mg 0.13mg 4%
Vitamin B5 0.286mg 0.093mg 4%
Copper 0.07mg 0.096mg 3%
Vitamin B1 0.04mg 0.021mg 2%
Vitamin E 0.37mg 0.14mg 2%
Carbs 10.18g 4.28g 2%
Choline 10.4mg 2%
Polyunsaturated fat 0.317g 0.067g 2%
Vitamin A 15µg 1µg 2%
Vitamin B3 0.3mg 0.143mg 1%
Vitamin B2 0.03mg 0.022mg 1%
Calories 44kcal 19kcal 1%
Fats 0.58g 0.14g 1%
Phosphorus 27mg 20mg 1%
Zinc 0.12mg 0.19mg 1%
Potassium 198mg 170mg 1%
Calcium 25mg 30mg 1%
Magnesium 10mg 13mg 1%
Protein 0.88g 0.91g 0%
Net carbs 5.88g 1.38g N/A
Sugar 1.78g N/A
Manganese 0.144mg 0.151mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.038g 0.034g 0%
Monounsaturated fat 0.051g 0.013g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Gooseberry
12%
Sauerkraut
Minerals Daily Need Coverage Score
10%
Gooseberry
24%
Sauerkraut

Comparison summary

Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.004g)
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 660mg)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 17)
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

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.