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  6. Kiwi vs. Gooseberry

Kiwi vs. Gooseberry — In-Depth Nutrition Comparison

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A recap on the 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

Kiwi 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.
Kiwi
Kiwi
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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 +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%
~equal in Iron ~0.31mg

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.
Kiwi
Kiwi
6
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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 +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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Gooseberry 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
9% 13% 78%
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

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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. Kiwi - 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.