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  6. Gooseberry vs. Wild rice raw

Gooseberry vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on differences between gooseberries and wild rice raw

  • Gooseberries are higher in vitamin C, yet wild rice raw is higher in phosphorus, zinc, manganese, copper, vitamin B3, magnesium, vitamin B6, folate, and iron.
  • Wild rice raw covers your daily phosphorus needs 58% more than gooseberries.
  • The glycemic index of gooseberries is lower.

Food varieties used in this article are Gooseberries, raw and Wild rice, raw.

Infographic

Gooseberry vs Wild rice 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +19%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +1670%
Contains more PotassiumPotassium +115.7%
Contains more IronIron +532.3%
Contains more CopperCopper +648.6%
Contains more ZincZinc +4866.7%
Contains more PhosphorusPhosphorus +1503.7%
Contains more ManganeseManganese +822.9%
Contains more SeleniumSelenium +366.7%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +121.6%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B2Vitamin B2 +773.3%
Contains more Vitamin B3Vitamin B3 +2144.3%
Contains more Vitamin B5Vitamin B5 +275.5%
Contains more Vitamin B6Vitamin B6 +388.8%
Contains more FolateFolate +1483.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gooseberry Wild rice raw DV% diff.
Phosphorus 27mg 433mg 58%
Zinc 0.12mg 5.96mg 53%
Manganese 0.144mg 1.329mg 52%
Copper 0.07mg 0.524mg 50%
Vitamin B3 0.3mg 6.733mg 40%
Magnesium 10mg 177mg 40%
Vitamin C 27.7mg 0mg 31%
Protein 0.88g 14.73g 28%
Vitamin B6 0.08mg 0.391mg 24%
Folate 6µg 95µg 22%
Carbs 10.18g 74.9g 22%
Iron 0.31mg 1.96mg 21%
Vitamin B2 0.03mg 0.262mg 18%
Vitamin B5 0.286mg 1.074mg 16%
Calories 44kcal 357kcal 16%
Fiber 4.3g 6.2g 8%
Potassium 198mg 427mg 7%
Choline 35mg 6%
Vitamin B1 0.04mg 0.115mg 6%
Selenium 0.6µg 2.8µg 4%
Vitamin E 0.37mg 0.82mg 3%
Polyunsaturated fat 0.317g 0.676g 2%
Vitamin A 15µg 1µg 2%
Vitamin K 1.9µg 2%
Fats 0.58g 1.08g 1%
Saturated fat 0.038g 0.156g 1%
Net carbs 5.88g 68.7g N/A
Calcium 25mg 21mg 0%
Sugar 2.5g N/A
Sodium 1mg 7mg 0%
Monounsaturated fat 0.051g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1032.3%
Contains more ProteinProtein +1573.9%
Contains more FatsFats +86.2%
Contains more CarbsCarbs +635.8%
Contains more OtherOther +212.2%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -75.6%
Contains more Mono. FatMonounsaturated fat +211.8%
Contains more Poly. FatPolyunsaturated fat +113.2%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.