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Jackfruit vs. Gooseberry — In-Depth Nutrition Comparison

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Differences between Jackfruit and Gooseberry

  • Jackfruit has more Vitamin B6, Potassium, and Vitamin B1, while Gooseberry has more Vitamin C, and Fiber.
  • Jackfruit's daily need coverage for Vitamin B6 is 19% higher.
  • Gooseberry contains 4 times less Folate than Jackfruit. Jackfruit contains 24µg of Folate, while Gooseberry contains 6µg.

The food types used in this comparison are Jackfruit, raw and Gooseberries, raw.

Infographic

Jackfruit 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +190%
Contains more Potassium +126.3%
Contains more Iron +34.8%
Contains more Phosphorus +28.6%
Contains less Sodium -50%
Contains more Manganese +234.9%
Equal in Calcium - 25
Equal in Zinc - 0.12
Equal in Copper - 0.07
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Contains more Magnesium +190%
Contains more Potassium +126.3%
Contains more Iron +34.8%
Contains more Phosphorus +28.6%
Contains less Sodium -50%
Contains more Manganese +234.9%
Equal in Calcium - 25
Equal in Zinc - 0.12
Equal in Copper - 0.07

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.
:
Contains more Vitamin B1 +162.5%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +206.7%
Contains more Vitamin B6 +311.3%
Contains more Folate +300%
Contains more Vitamin A +163.6%
Contains more Vitamin C +102.2%
Contains more Vitamin B5 +21.7%
Equal in Vitamin E - 0.37
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0% 0%
Contains more Vitamin B1 +162.5%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +206.7%
Contains more Vitamin B6 +311.3%
Contains more Folate +300%
Contains more Vitamin A +163.6%
Contains more Vitamin C +102.2%
Contains more Vitamin B5 +21.7%
Equal in Vitamin E - 0.37

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +95.5%
Contains more Fats +10.3%
Contains more Carbs +128.4%
Contains more Other +89.8%
Contains more Water +19.6%
Equal in Fats - 0.58
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more Protein +95.5%
Contains more Fats +10.3%
Contains more Carbs +128.4%
Contains more Other +89.8%
Contains more Water +19.6%
Equal in Fats - 0.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +203.9%
Contains less Saturated Fat -80.5%
Contains more Polyunsaturated fat +237.2%
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
Contains more Monounsaturated Fat +203.9%
Contains less Saturated Fat -80.5%
Contains more Polyunsaturated fat +237.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jackfruit Gooseberry
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
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jackfruit Gooseberry Opinion
Net carbs 21.75g 5.88g Jackfruit
Protein 1.72g 0.88g Jackfruit
Fats 0.64g 0.58g Jackfruit
Carbs 23.25g 10.18g Jackfruit
Calories 95kcal 44kcal Jackfruit
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 19.08g Gooseberry
Fiber 1.5g 4.3g Gooseberry
Calcium 24mg 25mg Gooseberry
Iron 0.23mg 0.31mg Gooseberry
Magnesium 29mg 10mg Jackfruit
Phosphorus 21mg 27mg Gooseberry
Potassium 448mg 198mg Jackfruit
Sodium 2mg 1mg Gooseberry
Zinc 0.13mg 0.12mg Jackfruit
Copper 0.076mg 0.07mg Jackfruit
Manganese 0.043mg 0.144mg Gooseberry
Selenium 0.6µg Gooseberry
Vitamin A 110IU 290IU Gooseberry
Vitamin A RAE 5µg 15µg Gooseberry
Vitamin E 0.34mg 0.37mg Gooseberry
Vitamin C 13.7mg 27.7mg Gooseberry
Vitamin B1 0.105mg 0.04mg Jackfruit
Vitamin B2 0.055mg 0.03mg Jackfruit
Vitamin B3 0.92mg 0.3mg Jackfruit
Vitamin B5 0.235mg 0.286mg Gooseberry
Vitamin B6 0.329mg 0.08mg Jackfruit
Folate 24µg 6µg Jackfruit
Tryptophan 0.034mg Jackfruit
Threonine 0.086mg Jackfruit
Isoleucine 0.069mg Jackfruit
Leucine 0.103mg Jackfruit
Lysine 0.069mg Jackfruit
Methionine 0.034mg Jackfruit
Phenylalanine 0.052mg Jackfruit
Valine 0.086mg Jackfruit
Histidine 0.034mg Jackfruit
Saturated Fat 0.195g 0.038g Gooseberry
Monounsaturated Fat 0.155g 0.051g Jackfruit
Polyunsaturated fat 0.094g 0.317g Gooseberry
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit Gooseberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Jackfruit
14%
Gooseberry
Minerals Daily Need Coverage Score
12%
Jackfruit
10%
Gooseberry

Comparison summary

Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 19.08g)
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 - 0.157g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 60)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.