Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Gooseberry
  5. Compare
  6. Gooseberry vs. Soybean raw

Gooseberry vs. Soybean raw — In-Depth Nutrition Comparison

Compare

A recap on differences between gooseberries and soybean raw

  • Soybean raw is higher than gooseberries in iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, potassium, and zinc.
  • Soybean raw covers your daily iron needs 192% more than gooseberries.

Food varieties used in this article are Gooseberries, raw and Soybeans, mature seeds, raw.

Infographic

Gooseberry vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +2700%
Contains more CalciumCalcium +1008%
Contains more PotassiumPotassium +807.6%
Contains more IronIron +4964.5%
Contains more CopperCopper +2268.6%
Contains more ZincZinc +3975%
Contains more PhosphorusPhosphorus +2507.4%
Contains more ManganeseManganese +1647.9%
Contains more SeleniumSelenium +2866.7%

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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +361.7%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +129.7%
Contains more Vitamin B1Vitamin B1 +2085%
Contains more Vitamin B2Vitamin B2 +2800%
Contains more Vitamin B3Vitamin B3 +441%
Contains more Vitamin B5Vitamin B5 +177.3%
Contains more Vitamin B6Vitamin B6 +371.3%
Contains more FolateFolate +6150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gooseberry Soybean raw DV% diff.
Iron 0.31mg 15.7mg 192%
Copper 0.07mg 1.658mg 176%
Manganese 0.144mg 2.517mg 103%
Phosphorus 27mg 704mg 97%
Folate 6µg 375µg 92%
Polyunsaturated fat 0.317g 11.255g 73%
Protein 0.88g 36.49g 71%
Vitamin B1 0.04mg 0.874mg 70%
Vitamin B2 0.03mg 0.87mg 65%
Magnesium 10mg 280mg 64%
Potassium 198mg 1797mg 47%
Zinc 0.12mg 4.89mg 43%
Vitamin K 47µg 39%
Selenium 0.6µg 17.8µg 31%
Fats 0.58g 19.94g 30%
Calcium 25mg 277mg 25%
Vitamin C 27.7mg 6mg 24%
Vitamin B6 0.08mg 0.377mg 23%
Choline 115.9mg 21%
Calories 44kcal 446kcal 20%
Fiber 4.3g 9.3g 20%
Saturated fat 0.038g 2.884g 13%
Monounsaturated fat 0.051g 4.404g 11%
Vitamin B5 0.286mg 0.793mg 10%
Vitamin B3 0.3mg 1.623mg 8%
Carbs 10.18g 30.16g 7%
Vitamin E 0.37mg 0.85mg 3%
Vitamin A 15µg 1µg 2%
Net carbs 5.88g 20.86g N/A
Sugar 7.33g N/A
Sodium 1mg 2mg 0%
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +928.9%
Contains more ProteinProtein +4046.6%
Contains more FatsFats +3337.9%
Contains more CarbsCarbs +196.3%
Contains more OtherOther +893.9%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +8535.3%
Contains more Poly. FatPolyunsaturated fat +3450.5%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.