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  6. Gooseberry vs. Sunflower seeds

Gooseberry vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between gooseberries and sunflower seeds

  • Gooseberries have less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 232% more than gooseberries.

These are the specific foods used in this comparison Gooseberries, raw and Seeds, sunflower seed kernels, dried.

Infographic

Gooseberry vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +3150%
Contains more CalciumCalcium +212%
Contains more PotassiumPotassium +225.8%
Contains more IronIron +1593.5%
Contains more CopperCopper +2471.4%
Contains more ZincZinc +4066.7%
Contains more PhosphorusPhosphorus +2344.4%
Contains more ManganeseManganese +1254.2%
Contains more SeleniumSelenium +8733.3%

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%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +1878.6%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +9405.4%
Contains more Vitamin B1Vitamin B1 +3600%
Contains more Vitamin B2Vitamin B2 +1083.3%
Contains more Vitamin B3Vitamin B3 +2678.3%
Contains more Vitamin B5Vitamin B5 +295.1%
Contains more Vitamin B6Vitamin B6 +1581.3%
Contains more FolateFolate +3683.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Gooseberry Sunflower seeds DV% diff.
Vitamin E 0.37mg 35.17mg 232%
Copper 0.07mg 1.8mg 192%
Polyunsaturated fat 0.317g 23.137g 152%
Vitamin B1 0.04mg 1.48mg 120%
Vitamin B6 0.08mg 1.345mg 97%
Selenium 0.6µg 53µg 95%
Phosphorus 27mg 660mg 90%
Manganese 0.144mg 1.95mg 79%
Fats 0.58g 51.46g 78%
Magnesium 10mg 325mg 75%
Iron 0.31mg 5.25mg 62%
Folate 6µg 227µg 55%
Vitamin B3 0.3mg 8.335mg 50%
Monounsaturated fat 0.051g 18.528g 46%
Zinc 0.12mg 5mg 44%
Protein 0.88g 20.78g 40%
Vitamin C 27.7mg 1.4mg 29%
Calories 44kcal 584kcal 27%
Vitamin B2 0.03mg 0.355mg 25%
Saturated fat 0.038g 4.455g 20%
Fiber 4.3g 8.6g 17%
Vitamin B5 0.286mg 1.13mg 17%
Potassium 198mg 645mg 13%
Choline 55.1mg 10%
Calcium 25mg 78mg 5%
Carbs 10.18g 20g 3%
Vitamin A 15µg 3µg 1%
Net carbs 5.88g 11.4g N/A
Sugar 2.62g N/A
Sodium 1mg 9mg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1757.7%
Contains more ProteinProtein +2261.4%
Contains more FatsFats +8772.4%
Contains more CarbsCarbs +96.5%
Contains more OtherOther +518.4%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +36229.4%
Contains more Poly. FatPolyunsaturated fat +7198.7%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.