Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Kiwifruit vs Gooseberry - In-Depth Nutrition Comparison

Compare

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
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 Calcium +36%
Contains more Magnesium +70%
Contains more Phosphorus +25.9%
Contains more Potassium +57.6%
Contains more Zinc +16.7%
Contains more Copper +85.7%
Contains less Sodium -66.7%
Equal in Iron - 0.31
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Contains more Calcium +36%
Contains more Magnesium +70%
Contains more Phosphorus +25.9%
Contains more Potassium +57.6%
Contains more Zinc +16.7%
Contains more Copper +85.7%
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 E +294.6%
Contains more Vitamin C +234.7%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0%
Contains more Vitamin E +294.6%
Contains more Vitamin C +234.7%
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%

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Gooseberry Opinion
Net carbs 11.66g 5.88g Kiwifruit
Protein 1.14g 0.88g Kiwifruit
Fats 0.52g 0.58g Gooseberry
Carbs 14.66g 10.18g Kiwifruit
Calories 61kcal 44kcal Kiwifruit
Starch 0g g Kiwifruit
Fructose 4.35g g Kiwifruit
Sugar 8.99g g Gooseberry
Fiber 3g 4.3g Gooseberry
Calcium 34mg 25mg Kiwifruit
Iron 0.31mg 0.31mg
Magnesium 17mg 10mg Kiwifruit
Phosphorus 34mg 27mg Kiwifruit
Potassium 312mg 198mg Kiwifruit
Sodium 3mg 1mg Gooseberry
Zinc 0.14mg 0.12mg Kiwifruit
Copper 0.13mg 0.07mg Kiwifruit
Vitamin A 87IU 290IU Gooseberry
Vitamin E 1.46mg 0.37mg Kiwifruit
Vitamin D 0IU IU Kiwifruit
Vitamin D 0µg µg Kiwifruit
Vitamin C 92.7mg 27.7mg Kiwifruit
Vitamin B1 0.027mg 0.04mg Gooseberry
Vitamin B2 0.025mg 0.03mg Gooseberry
Vitamin B3 0.341mg 0.3mg Kiwifruit
Vitamin B5 0.183mg 0.286mg Gooseberry
Vitamin B6 0.063mg 0.08mg Gooseberry
Folate 25µg 6µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg µg Kiwifruit
Tryptophan 0.015mg mg Kiwifruit
Threonine 0.047mg mg Kiwifruit
Isoleucine 0.051mg mg Kiwifruit
Leucine 0.066mg mg Kiwifruit
Lysine 0.061mg mg Kiwifruit
Methionine 0.024mg mg Kiwifruit
Phenylalanine 0.044mg mg Kiwifruit
Valine 0.057mg mg Kiwifruit
Histidine 0.027mg mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.029g 0.038g Kiwifruit
Monounsaturated Fat 0.047g 0.051g Gooseberry
Polyunsaturated fat 0.287g 0.317g Gooseberry

Which food is preferable for your diet?

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

People also compare

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

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.

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.