Kiwi vs. Gooseberry — In-Depth Nutrition Comparison
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A recap on differences between kiwi and gooseberries
- Kiwi is higher in vitamin C, vitamin E, and copper, yet gooseberries are higher in fiber.
- Kiwi covers your daily vitamin C needs 72% more than gooseberries.
- Kiwi contains 4 times more folate than gooseberries. While kiwi contains 25µg of folate, gooseberries contain only 6µg.
- The glycemic index of gooseberries is lower.
Food varieties used in this article are Kiwifruit, green, raw and Gooseberries, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +70% |
| Contains more CalciumCalcium | +36% |
| Contains more PotassiumPotassium | +57.6% |
| Contains more CopperCopper | +85.7% |
| Contains more ZincZinc | +16.7% |
| Contains more PhosphorusPhosphorus | +25.9% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +46.9% |
| Contains more SeleniumSelenium | +200% |
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 CVitamin C | +234.7% |
| Contains more Vitamin EVitamin E | +294.6% |
| Contains more Vitamin B3Vitamin B3 | +13.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +316.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +275% |
| Contains more Vitamin B1Vitamin B1 | +48.1% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B5Vitamin B5 | +56.3% |
| Contains more Vitamin B6Vitamin B6 | +27% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
0.88 g
Fats:
0.58 g
Carbs:
10.18 g
Water:
87.87 g
Other:
0.49 g
| Contains more ProteinProtein | +29.5% |
| Contains more CarbsCarbs | +44% |
| Contains more OtherOther | +24.5% |
| Contains more FatsFats | +11.5% |
~equal in
Water
~87.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
Saturated fat:
Sat. Fat
0.038 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.317 g
| Contains less Sat. FatSaturated fat | -23.7% |
| Contains more Poly. FatPolyunsaturated fat | +10.5% |
~equal in
Monounsaturated fat
~0.051g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 92.7mg | 27.7mg | 72% |
| Vitamin K | 40.3µg | 34% | |
| Vitamin E | 1.46mg | 0.37mg | 7% |
| Copper | 0.13mg | 0.07mg | 7% |
| Fructose | 4.35g | 5% | |
| Folate | 25µg | 6µg | 5% |
| Fiber | 3g | 4.3g | 5% |
| Potassium | 312mg | 198mg | 3% |
| Magnesium | 17mg | 10mg | 2% |
| Vitamin B5 | 0.183mg | 0.286mg | 2% |
| Manganese | 0.098mg | 0.144mg | 2% |
| Choline | 7.8mg | 1% | |
| Vitamin B6 | 0.063mg | 0.08mg | 1% |
| Protein | 1.14g | 0.88g | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Calories | 61kcal | 44kcal | 1% |
| Vitamin A | 4µg | 15µg | 1% |
| Calcium | 34mg | 25mg | 1% |
| Carbs | 14.66g | 10.18g | 1% |
| Vitamin B1 | 0.027mg | 0.04mg | 1% |
| Phosphorus | 34mg | 27mg | 1% |
| Fats | 0.52g | 0.58g | 0% |
| Net carbs | 11.66g | 5.88g | N/A |
| Iron | 0.31mg | 0.31mg | 0% |
| Sugar | 8.99g | N/A | |
| Zinc | 0.14mg | 0.12mg | 0% |
| Sodium | 3mg | 1mg | 0% |
| Vitamin B2 | 0.025mg | 0.03mg | 0% |
| Vitamin B3 | 0.341mg | 0.3mg | 0% |
| Saturated fat | 0.029g | 0.038g | 0% |
| Monounsaturated fat | 0.047g | 0.051g | 0% |
| Polyunsaturated fat | 0.287g | 0.317g | 0% |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.061mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.057mg | 0% | |
| Histidine | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
39%
13%
Minerals Daily Need Coverage Score
14%
10%
Comparison summary
Which food is richer in minerals?
Kiwi is relatively richer in minerals
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.009g)
Which food is lower in Sugar?
Gooseberry is lower in Sugar (difference - 8.99g)
Which food contains less Sodium?
Gooseberry contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
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?
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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.