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  6. Gooseberry vs. Sesame

Gooseberry vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between gooseberries and sesame

  • The amount of copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6 in sesame is higher than in gooseberries.
  • Sesame covers your daily copper needs 446% more than gooseberries.

Specific food types used in this comparison are Gooseberries, raw and Seeds, sesame seeds, whole, dried.

Infographic

Gooseberry vs Sesame 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%
Sesame
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +3410%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +136.4%
Contains more IronIron +4593.5%
Contains more CopperCopper +5731.4%
Contains more ZincZinc +6358.3%
Contains more PhosphorusPhosphorus +2229.6%
Contains more ManganeseManganese +1608.3%
Contains more SeleniumSelenium +5633.3%

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%
Sesame
Sesame
6
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +48%
Contains more Vitamin B5Vitamin B5 +472%
Contains more Vitamin B1Vitamin B1 +1877.5%
Contains more Vitamin B2Vitamin B2 +723.3%
Contains more Vitamin B3Vitamin B3 +1405%
Contains more Vitamin B6Vitamin B6 +887.5%
Contains more FolateFolate +1516.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Gooseberry Sesame DV% diff.
Copper 0.07mg 4.082mg 446%
Iron 0.31mg 14.55mg 178%
Polyunsaturated fat 0.317g 21.773g 143%
Manganese 0.144mg 2.46mg 101%
Calcium 25mg 975mg 95%
Phosphorus 27mg 629mg 86%
Magnesium 10mg 351mg 81%
Fats 0.58g 49.67g 76%
Zinc 0.12mg 7.75mg 69%
Vitamin B1 0.04mg 0.791mg 63%
Selenium 0.6µg 34.4µg 61%
Vitamin B6 0.08mg 0.79mg 55%
Monounsaturated fat 0.051g 18.759g 47%
Protein 0.88g 17.73g 34%
Saturated fat 0.038g 6.957g 31%
Vitamin C 27.7mg 0mg 31%
Fiber 4.3g 11.8g 30%
Vitamin B3 0.3mg 4.515mg 26%
Calories 44kcal 573kcal 26%
Folate 6µg 97µg 23%
Vitamin B2 0.03mg 0.247mg 17%
Potassium 198mg 468mg 8%
Vitamin B5 0.286mg 0.05mg 5%
Choline 25.6mg 5%
Carbs 10.18g 23.45g 4%
Vitamin A 15µg 0µg 2%
Vitamin E 0.37mg 0.25mg 1%
Net carbs 5.88g 11.65g N/A
Sugar 0.3g N/A
Sodium 1mg 11mg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 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
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1773.6%
Contains more ProteinProtein +1914.8%
Contains more FatsFats +8463.8%
Contains more CarbsCarbs +130.4%
Contains more OtherOther +810.2%

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
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +36682.4%
Contains more Poly. FatPolyunsaturated fat +6768.5%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.