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

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

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.
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
Calories 95kcal 44kcal Jackfruit
Protein 1.72g 0.88g Jackfruit
Fats 0.64g 0.58g Jackfruit
Vitamin C 13.7mg 27.7mg Gooseberry
Net carbs 21.75g 5.88g Jackfruit
Carbs 23.25g 10.18g Jackfruit
Cholesterol 0mg 0mg
Vitamin D IU IU
Iron 0.23mg 0.31mg Gooseberry
Calcium 24mg 25mg Gooseberry
Potassium 448mg 198mg Jackfruit
Magnesium 29mg 10mg Jackfruit
Sugar 19.08g g Gooseberry
Fiber 1.5g 4.3g Gooseberry
Copper 0.076mg 0.07mg Jackfruit
Zinc 0.13mg 0.12mg Jackfruit
Starch 1.47g g Jackfruit
Phosphorus 21mg 27mg Gooseberry
Sodium 2mg 1mg Gooseberry
Vitamin A 110IU 290IU Gooseberry
Vitamin E 0.34mg 0.37mg Gooseberry
Vitamin D µg µg
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
Vitamin B12 0µg 0µg
Vitamin K µg µg
Folate 24µg 6µg Jackfruit
Trans Fat 0g 0g
Saturated Fat 0.195g 0.038g Gooseberry
Monounsaturated Fat 0.155g 0.051g Jackfruit
Polyunsaturated fat 0.094g 0.317g Gooseberry
Tryptophan 0.034mg mg Jackfruit
Threonine 0.086mg mg Jackfruit
Isoleucine 0.069mg mg Jackfruit
Leucine 0.103mg mg Jackfruit
Lysine 0.069mg mg Jackfruit
Methionine 0.034mg mg Jackfruit
Phenylalanine 0.052mg mg Jackfruit
Valine 0.086mg mg Jackfruit
Histidine 0.034mg mg Jackfruit
Fructose 9.19g g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit Gooseberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19
Jackfruit
15
Gooseberry
Mineral Summary Score
14
Jackfruit
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
10%
Jackfruit
5%
Gooseberry
Carbohydrates
23%
Jackfruit
10%
Gooseberry
Fats
3%
Jackfruit
3%
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

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. 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.