Grape vs. Gooseberry — Health Impact and Nutrition Comparison

Introduction

This article will compare Gooseberry and Grape, focusing on their nutritional content and health impact. Here we will discuss the differences between raw gooseberries (1) and raw grapes (2).

Macronutrients

Although both Gooseberry and Grape have more than 80% of water, they differ in the distribution of different macronutrients. The quantities of nutrients they provide are described below.

Vitamins

The two fruits are rich in different vitamins.

Gooseberries are an excellent source of vitamin C: they are seven times higher in vitamin C (28mg per 100g) than Grapes (4mg per 100g).

Grape is richer in vitamins B1, B2, and B6, while Gooseberry provides more vitamin B5.

Grape contains vitamin K, while Gooseberry does not provide any amount of it.

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.

Grape

5

Gooseberry

5

Contains more Vitamin B1Vitamin B1	+130%
Contains more Vitamin B2Vitamin B2	+90%
Contains more Vitamin B6Vitamin B6	+37.5%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+592.5%
Contains more Vitamin AVitamin A	+190%
Contains more Vitamin EVitamin E	+94.7%
Contains more Vitamin B5Vitamin B5	+1091.7%
Contains more FolateFolate	+50%

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~0.3mg

~equal in Vitamin B12 ~0µg

Minerals

Gooseberries are the champions in this section. They are higher in calcium, magnesium, phosphorus, sodium, zinc, and copper.

Gooseberry and Grape provide almost the exact amounts of potassium (198 mg and 191mg per 100g accordingly) and iron.

You can check the mineral composition of these two fruits in the chart below.

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.

Grape

1

Gooseberry

7

Contains more ManganeseManganese

+398.6%

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+78.6%
Contains more CopperCopper	+75%
Contains more ZincZinc	+200%
Contains more PhosphorusPhosphorus	+170%
Contains less SodiumSodium	-50%
Contains more SeleniumSelenium	+500%

~equal in Potassium ~198mg

~equal in Iron ~0.31mg

Glycemic index

Both Gooseberry and Grape are considered to have a low glycemic index. However, Grape’s GI (49) is significantly higher than the GI of Gooseberry (15). You can see the GI values for the other foods by checking our glycemic index chart.

Antioxidants and anticancer effects

Antioxidants fight against oxidative stress, which is a process that causes cellular damage, many diseases, and premature aging (3). Fighting oxidative damage, most antioxidants provide anti-cancer properties.

Both Gooseberries and Grapes contain antioxidants, but the two fruits' antioxidant capacity and anticancer properties are linked to different chemicals.

Grapes provide anthocyanins, resveratrol, and quercetin. These chemicals fight cancer and heart diseases (4) (5).

Gooseberries contain quercetin and kaempferol, which are involved in cancer-fighting and antiviral protection, caffeic and ellagic acids. Gooseberries also provide some organic acids (6) responsible for their taste and may reduce the risks of Alzheimer’s disease and stroke (7).

Blood sugar control

It is crucial for people with diabetes to control the sugar level in the blood. Both gooseberries and grapes can help you do that, but each has different chemicals to keep blood glucose levels in balance.

Grapes contain a chemical called resveratrol that improves insulin uptake in the organism (8) (9). Furthermore, grapes can help people with diabetes by improving markers of insulin response.

Gooseberries are high in fiber. Thus, they slow the absorption of sugars in the bloodstream. Moreover, they contain the alpha-glucosidase inhibitor, again preventing glucose absorption (10).

Cardiovascular health

Gooseberries promote cardiovascular health by providing a lot of potassium and phytonutrients. Potassium regulates the heart rate and blood pressure, which reduces the risk of stroke and heart disease (11). Flavonols and anthocyanins improve blood vessel function (12).

Grapes can lower blood cholesterol levels by decreasing cholesterol uptake (13). This means it can lower the risk of the development of atherosclerosis (14).

REFERENCES

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/nutrients
2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5927356/
4. https://pubmed.ncbi.nlm.nih.gov/27496184/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8567006/
6. https://www.sciencedirect.com/science/article/pii/B9780128031384000277
7. https://pubmed.ncbi.nlm.nih.gov/20338211/
8. https://pubmed.ncbi.nlm.nih.gov/25941821/
9. https://pubmed.ncbi.nlm.nih.gov/25612477/
10. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1745-4514.2009.00305.x
11. https://pubmed.ncbi.nlm.nih.gov/23953805/
12. https://pubmed.ncbi.nlm.nih.gov/20955648/
13. https://pubmed.ncbi.nlm.nih.gov/28356040/
14. https://pubmed.ncbi.nlm.nih.gov/19241587/