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Guava vs Gooseberry - In-Depth Nutrition Comparison

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What are the main differences between Guava and Gooseberry?

  • Guava has more Vitamin C, Copper, Folate, and Potassium than Gooseberry.
  • Guava's daily need coverage for Vitamin C is 223% higher.
  • Gooseberry has 8 times less Folate than Guava. Guava has 49µg of Folate, while Gooseberry has 6µg.

We used Guavas, common, raw and Gooseberries, raw types in this comparison.

Infographic

Guava vs Gooseberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +120%
Contains more Phosphorus +48.1%
Contains more Potassium +110.6%
Contains more Zinc +91.7%
Contains more Copper +228.6%
Contains more Calcium +38.9%
Contains more Iron +19.2%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 16% 18% 37% 1% 7% 77%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Contains more Magnesium +120%
Contains more Phosphorus +48.1%
Contains more Potassium +110.6%
Contains more Zinc +91.7%
Contains more Copper +228.6%
Contains more Calcium +38.9%
Contains more Iron +19.2%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Guava
11
:
Contains more Vitamin A +115.2%
Contains more Vitamin E +97.3%
Contains more Vitamin C +724.2%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +261.3%
Contains more Vitamin B5 +57.7%
Contains more Vitamin B6 +37.5%
Contains more Folate +716.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 15% 0% 761% 17% 10% 21% 28% 26% 37% 0% 7%
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%
Contains more Vitamin A +115.2%
Contains more Vitamin E +97.3%
Contains more Vitamin C +724.2%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +261.3%
Contains more Vitamin B5 +57.7%
Contains more Vitamin B6 +37.5%
Contains more Folate +716.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Guava Gooseberry
Rich in minerals 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
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Guava Gooseberry Opinion
Net carbs 8.92g 5.88g Guava
Protein 2.55g 0.88g Guava
Fats 0.95g 0.58g Guava
Carbs 14.32g 10.18g Guava
Calories 68kcal 44kcal Guava
Starch g g
Fructose g g
Sugar 8.92g g Gooseberry
Fiber 5.4g 4.3g Guava
Calcium 18mg 25mg Gooseberry
Iron 0.26mg 0.31mg Gooseberry
Magnesium 22mg 10mg Guava
Phosphorus 40mg 27mg Guava
Potassium 417mg 198mg Guava
Sodium 2mg 1mg Gooseberry
Zinc 0.23mg 0.12mg Guava
Copper 0.23mg 0.07mg Guava
Vitamin A 624IU 290IU Guava
Vitamin E 0.73mg 0.37mg Guava
Vitamin D 0IU IU Guava
Vitamin D 0µg µg Guava
Vitamin C 228.3mg 27.7mg Guava
Vitamin B1 0.067mg 0.04mg Guava
Vitamin B2 0.04mg 0.03mg Guava
Vitamin B3 1.084mg 0.3mg Guava
Vitamin B5 0.451mg 0.286mg Guava
Vitamin B6 0.11mg 0.08mg Guava
Folate 49µg 6µg Guava
Vitamin B12 0µg 0µg
Vitamin K 2.6µg µg Guava
Tryptophan 0.022mg mg Guava
Threonine 0.096mg mg Guava
Isoleucine 0.093mg mg Guava
Leucine 0.171mg mg Guava
Lysine 0.072mg mg Guava
Methionine 0.016mg mg Guava
Phenylalanine 0.006mg mg Guava
Valine 0.087mg mg Guava
Histidine 0.022mg mg Guava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.272g 0.038g Gooseberry
Monounsaturated Fat 0.087g 0.051g Guava
Polyunsaturated fat 0.401g 0.317g Guava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Guava Gooseberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
80
Guava
15
Gooseberry
Mineral Summary Score
21
Guava
10
Gooseberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Guava
5%
Gooseberry
Carbohydrates
14%
Guava
10%
Gooseberry
Fats
4%
Guava
3%
Gooseberry

Comparison summary

Which food is richer in minerals?
Guava
Guava is relatively richer in minerals
Which food is richer in vitamins?
Guava
Guava is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 8.92g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.234g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/nutrients
  2. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.