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Kiwifruit vs Gooseberry - In-Depth Nutrition Comparison

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A recap on differences between Kiwifruit and Gooseberry

  • Kiwifruit is higher in Vitamin C, Vitamin E , and Copper, yet Gooseberry is higher in Fiber.
  • Kiwifruit covers your daily Vitamin C needs 72% more than Gooseberry.
  • Kiwifruit contains 4 times more Folate than Gooseberry. While Kiwifruit contains 25µg of Folate, Gooseberry contains only 6µg.

Food varieties used in this article are Kiwifruit, green, raw and Gooseberries, raw.

Infographic

Kiwifruit vs Gooseberry infographic
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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 Calcium +36%
Contains more Potassium +57.6%
Contains more Magnesium +70%
Contains more Copper +85.7%
Contains more Zinc +16.7%
Contains more Phosphorus +25.9%
Contains less Sodium -66.7%
Equal in Iron - 0.31
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 18% 8% 24% 4% 12% 1%
Contains more Calcium +36%
Contains more Potassium +57.6%
Contains more Magnesium +70%
Contains more Copper +85.7%
Contains more Zinc +16.7%
Contains more Phosphorus +25.9%
Contains less Sodium -66.7%
Equal in Iron - 0.31

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 C +234.7%
Contains more Vitamin E +294.6%
Contains more Vitamin B3 +13.7%
Contains more Folate +316.7%
Contains more Vitamin A +233.3%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +56.3%
Contains more Vitamin B6 +27%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
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 C +234.7%
Contains more Vitamin E +294.6%
Contains more Vitamin B3 +13.7%
Contains more Folate +316.7%
Contains more Vitamin A +233.3%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +56.3%
Contains more Vitamin B6 +27%

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
42
Kiwifruit
15
Gooseberry
Mineral Summary Score
15
Kiwifruit
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
7%
Kiwifruit
5%
Gooseberry
Carbohydrates
15%
Kiwifruit
10%
Gooseberry
Fats
2%
Kiwifruit
3%
Gooseberry

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.
Kiwifruit Gooseberry
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.009g)
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 8.99g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 43)
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 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.

All nutrients comparison - raw data values

Nutrient Kiwifruit Gooseberry Opinion
Calories 61 44 Kiwifruit
Protein 1.14 0.88 Kiwifruit
Fats 0.52 0.58 Gooseberry
Vitamin C 92.7 27.7 Kiwifruit
Carbs 14.66 10.18 Kiwifruit
Cholesterol 0 0
Vitamin D 0 Kiwifruit
Iron 0.31 0.31
Calcium 34 25 Kiwifruit
Potassium 312 198 Kiwifruit
Magnesium 17 10 Kiwifruit
Sugar 8.99 Gooseberry
Fiber 3 4.3 Gooseberry
Copper 0.13 0.07 Kiwifruit
Zinc 0.14 0.12 Kiwifruit
Starch 0 Kiwifruit
Phosphorus 34 27 Kiwifruit
Sodium 3 1 Gooseberry
Vitamin A 87 290 Gooseberry
Vitamin E 1.46 0.37 Kiwifruit
Vitamin D 0 Kiwifruit
Vitamin B1 0.027 0.04 Gooseberry
Vitamin B2 0.025 0.03 Gooseberry
Vitamin B3 0.341 0.3 Kiwifruit
Vitamin B5 0.183 0.286 Gooseberry
Vitamin B6 0.063 0.08 Gooseberry
Vitamin B12 0 0
Vitamin K 40.3 Kiwifruit
Folate 25 6 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.029 0.038 Kiwifruit
Monounsaturated Fat 0.047 0.051 Gooseberry
Polyunsaturated fat 0.287 0.317 Gooseberry
Tryptophan 0.015 Kiwifruit
Threonine 0.047 Kiwifruit
Isoleucine 0.051 Kiwifruit
Leucine 0.066 Kiwifruit
Lysine 0.061 Kiwifruit
Methionine 0.024 Kiwifruit
Phenylalanine 0.044 Kiwifruit
Valine 0.057 Kiwifruit
Histidine 0.027 Kiwifruit
Fructose 4.35 Kiwifruit

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.