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Java plum vs. Gooseberry — In-Depth Nutrition Comparison

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Important differences between java plum and gooseberries

  • Java plum has less vitamin C.
  • Gooseberries' daily need coverage for vitamin C is 15% more.

The food varieties used in the comparison are Java-plum, (jambolan), raw and Gooseberries, raw.

Infographic

Java plum 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 7% 7.1% 0% 0% 7.3% 1.8% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +31.6%
Contains more PotassiumPotassium +150.6%
Contains more IronIron +63.2%
Contains more PhosphorusPhosphorus +58.8%
Contains less SodiumSodium -92.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 48% 0% 0% 0% 1.5% 2.8% 4.9% 0% 8.8% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +93.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +15.4%
Contains more Vitamin B6Vitamin B6 +110.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 83%
Protein: 0.72 g
Fats: 0.23 g
Carbs: 15.56 g
Water: 83.13 g
Other: 0.36 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 CarbsCarbs +52.8%
Contains more ProteinProtein +22.2%
Contains more FatsFats +152.2%
Contains more OtherOther +36.1%
~equal in Water ~87.87g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Java plum Gooseberry DV% diff.
Fiber 4.3g 17%
Vitamin C 14.3mg 27.7mg 15%
Copper 0.07mg 8%
Vitamin B5 0.286mg 6%
Manganese 0.144mg 6%
Potassium 79mg 198mg 4%
Vitamin B6 0.038mg 0.08mg 3%
Vitamin B1 0.006mg 0.04mg 3%
Polyunsaturated fat 0.317g 2%
Vitamin E 0.37mg 2%
Folate 6µg 2%
Carbs 15.56g 10.18g 2%
Iron 0.19mg 0.31mg 2%
Vitamin A 0µg 15µg 2%
Vitamin B2 0.012mg 0.03mg 1%
Selenium 0.6µg 1%
Calories 60kcal 44kcal 1%
Phosphorus 17mg 27mg 1%
Zinc 0.12mg 1%
Calcium 19mg 25mg 1%
Magnesium 15mg 10mg 1%
Fats 0.23g 0.58g 1%
Sodium 14mg 1mg 1%
Protein 0.72g 0.88g 0%
Net carbs 15.56g 5.88g N/A
Vitamin B3 0.26mg 0.3mg 0%
Saturated fat 0.038g 0%
Monounsaturated fat 0.051g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Java plum Gooseberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Java plum
13%
Gooseberry
Minerals Daily Need Coverage Score
4%
Java plum
10%
Gooseberry

Comparison summary

Which food is lower in Saturated fat?
Java plum
Java plum is lower in Saturated fat (difference - 0.038g)
Which food is lower in glycemic index?
Java plum
Java plum is lower in glycemic index (difference - 15)
Which food is cheaper?
Java plum
Java plum is cheaper (difference - $0.5)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 13mg)
Which food is richer in minerals?
Gooseberry
Gooseberry is relatively richer in minerals
Which food is richer in vitamins?
Gooseberry
Gooseberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Java plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168150/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.