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  6. Gooseberry vs. Wafer

Gooseberry vs. Wafer — In-Depth Nutrition Comparison

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The main differences between gooseberries and wafer

  • Gooseberries are richer in vitamin C, yet wafer is richer in iron, copper, manganese, vitamin B2, vitamin B3, phosphorus, and vitamin B1.
  • Daily need coverage for iron for wafer is 46% higher.
  • Gooseberries contain less saturated fat.
  • Gooseberries have a lower glycemic index than wafer.

Food types used in this article are Gooseberries, raw and Cookies, chocolate wafers.

Infographic

Gooseberry vs Wafer 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%
Wafer
Wafer
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +430%
Contains more CalciumCalcium +24%
Contains more IronIron +1193.5%
Contains more CopperCopper +561.4%
Contains more ZincZinc +808.3%
Contains more PhosphorusPhosphorus +388.9%
Contains more ManganeseManganese +383.3%
Contains more SeleniumSelenium +850%
~equal in Potassium ~210mg

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%
Wafer
Wafer
9
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B6Vitamin B6 +56.9%
Contains more Vitamin EVitamin E +94.6%
Contains more Vitamin B1Vitamin B1 +407.5%
Contains more Vitamin B2Vitamin B2 +786.7%
Contains more Vitamin B3Vitamin B3 +852.7%
Contains more Vitamin B5Vitamin B5 +33.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +683.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Gooseberry Wafer DV% diff.
Iron 0.31mg 4.01mg 46%
Copper 0.07mg 0.463mg 44%
Vitamin C 27.7mg 0mg 31%
Polyunsaturated fat 0.317g 4.153g 26%
Sodium 1mg 580mg 25%
Manganese 0.144mg 0.696mg 24%
Fats 0.58g 14.2g 21%
Carbs 10.18g 72.7g 21%
Calories 44kcal 433kcal 19%
Saturated fat 0.038g 4.241g 19%
Vitamin B2 0.03mg 0.266mg 18%
Vitamin B3 0.3mg 2.858mg 16%
Phosphorus 27mg 132mg 15%
Vitamin B1 0.04mg 0.203mg 14%
Monounsaturated fat 0.051g 4.865g 12%
Protein 0.88g 6.6g 11%
Magnesium 10mg 53mg 10%
Folate 6µg 47µg 10%
Selenium 0.6µg 5.7µg 9%
Zinc 0.12mg 1.09mg 9%
Vitamin B12 0µg 0.09µg 4%
Fiber 4.3g 3.4g 4%
Caffeine 10mg 3%
Choline 14.3mg 3%
Vitamin E 0.37mg 0.72mg 2%
Vitamin B5 0.286mg 0.381mg 2%
Vitamin B6 0.08mg 0.051mg 2%
Vitamin K 2.4µg 2%
Vitamin A 15µg 3µg 1%
Calcium 25mg 31mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 5.88g 69.3g N/A
Potassium 198mg 210mg 0%
Sugar 37.43g N/A
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g 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
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +1852.7%
Contains more ProteinProtein +650%
Contains more FatsFats +2348.3%
Contains more CarbsCarbs +614.1%
Contains more OtherOther +308.2%

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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +9439.2%
Contains more Poly. FatPolyunsaturated fat +1210.1%

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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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.