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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 Gooseberry and Wild rice raw

  • Gooseberry is 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 Gooseberry.

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.
Gooseberry
Gooseberry
2
:
8
Wild rice raw
Wild rice raw
Contains more Calcium +19%
Contains less Sodium -85.7%
Contains more Iron +532.3%
Contains more Magnesium +1670%
Contains more Phosphorus +1503.7%
Contains more Potassium +115.7%
Contains more Zinc +4866.7%
Contains more Copper +648.6%
Contains more Manganese +822.9%
Contains more Selenium +366.7%
Gooseberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +19%
Contains less Sodium -85.7%
Contains more Iron +532.3%
Contains more Magnesium +1670%
Contains more Phosphorus +1503.7%
Contains more Potassium +115.7%
Contains more Zinc +4866.7%
Contains more Copper +648.6%
Contains more Manganese +822.9%
Contains more Selenium +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.
Gooseberry
Gooseberry
2
:
9
Wild rice raw
Wild rice raw
Contains more Vitamin A +1426.3%
Contains more Vitamin C +∞%
Contains more Vitamin E +121.6%
Contains more Vitamin B1 +187.5%
Contains more Vitamin B2 +773.3%
Contains more Vitamin B3 +2144.3%
Contains more Vitamin B5 +275.5%
Contains more Vitamin B6 +388.8%
Contains more Folate +1483.3%
Gooseberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +1426.3%
Contains more Vitamin C +∞%
Contains more Vitamin E +121.6%
Contains more Vitamin B1 +187.5%
Contains more Vitamin B2 +773.3%
Contains more Vitamin B3 +2144.3%
Contains more Vitamin B5 +275.5%
Contains more Vitamin B6 +388.8%
Contains more Folate +1483.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gooseberry
Gooseberry
1
:
4
Wild rice raw
Wild rice raw
Contains more Water +1032.3%
Contains more Protein +1573.9%
Contains more Fats +86.2%
Contains more Carbs +635.8%
Contains more Other +212.2%
Gooseberry
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Wild rice raw
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 Water +1032.3%
Contains more Protein +1573.9%
Contains more Fats +86.2%
Contains more Carbs +635.8%
Contains more Other +212.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gooseberry
Gooseberry
1
:
2
Wild rice raw
Wild rice raw
Contains less Saturated Fat -75.6%
Contains more Monounsaturated Fat +211.8%
Contains more Polyunsaturated fat +113.2%
Gooseberry
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains less Saturated Fat -75.6%
Contains more Monounsaturated Fat +211.8%
Contains more Polyunsaturated fat +113.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gooseberry Wild rice raw
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Gooseberry Wild rice raw Opinion
Net carbs 5.88g 68.7g Wild rice raw
Protein 0.88g 14.73g Wild rice raw
Fats 0.58g 1.08g Wild rice raw
Carbs 10.18g 74.9g Wild rice raw
Calories 44kcal 357kcal Wild rice raw
Sugar 2.5g Gooseberry
Fiber 4.3g 6.2g Wild rice raw
Calcium 25mg 21mg Gooseberry
Iron 0.31mg 1.96mg Wild rice raw
Magnesium 10mg 177mg Wild rice raw
Phosphorus 27mg 433mg Wild rice raw
Potassium 198mg 427mg Wild rice raw
Sodium 1mg 7mg Gooseberry
Zinc 0.12mg 5.96mg Wild rice raw
Copper 0.07mg 0.524mg Wild rice raw
Manganese 0.144mg 1.329mg Wild rice raw
Selenium 0.6µg 2.8µg Wild rice raw
Vitamin A 290IU 19IU Gooseberry
Vitamin A RAE 15µg 1µg Gooseberry
Vitamin E 0.37mg 0.82mg Wild rice raw
Vitamin C 27.7mg 0mg Gooseberry
Vitamin B1 0.04mg 0.115mg Wild rice raw
Vitamin B2 0.03mg 0.262mg Wild rice raw
Vitamin B3 0.3mg 6.733mg Wild rice raw
Vitamin B5 0.286mg 1.074mg Wild rice raw
Vitamin B6 0.08mg 0.391mg Wild rice raw
Folate 6µg 95µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.179mg Wild rice raw
Threonine 0.469mg Wild rice raw
Isoleucine 0.618mg Wild rice raw
Leucine 1.018mg Wild rice raw
Lysine 0.629mg Wild rice raw
Methionine 0.438mg Wild rice raw
Phenylalanine 0.721mg Wild rice raw
Valine 0.858mg Wild rice raw
Histidine 0.384mg Wild rice raw
Saturated Fat 0.038g 0.156g Gooseberry
Monounsaturated Fat 0.051g 0.159g Wild rice raw
Polyunsaturated fat 0.317g 0.676g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Gooseberry
39%
Wild rice raw
Minerals Daily Need Coverage Score
10%
Gooseberry
96%
Wild rice raw

Comparison summary

Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.5)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.118g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 42)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.