Kumquat vs. Gooseberry — Health Impact and Nutrition Comparison

Calories

Kumquat has almost two times more calories than gooseberry. It contains 71 calories per 100g, while gooseberry contains only 44 calories per 100g.

Vitamins

Kumquat contains more Vitamin B2, Vitamin B3, Vitamin C, and Folate.

The amount of Vitamin B2 is two times higher in kumquat.

Also, it falls in the range of the top 29% of foods as a source of Vitamin A and 13% of food as a source of Vitamin C.

On the other hand, gooseberry has higher Vitamin E, Vitamin B5, and Vitamin B6.

The amounts of Vitamin A and Vitamin B1 are equal in these foods.

Both have no Vitamin D, Vitamin K, and Vitamin B12.

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.

Kumquat

5

Gooseberry

3

Contains more Vitamin CVitamin C	+58.5%
Contains more Vitamin B2Vitamin B2	+200%
Contains more Vitamin B3Vitamin B3	+43%
Contains more FolateFolate	+183.3%
Contains more CholineCholine	+∞%

Contains more Vitamin EVitamin E	+146.7%
Contains more Vitamin B5Vitamin B5	+37.5%
Contains more Vitamin B6Vitamin B6	+122.2%

~equal in Vitamin A ~290IU

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.04mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

Minerals

Kumquat has a relatively higher amount of minerals than gooseberry. It has more copper, magnesium, calcium, zinc, and iron.

Kumquat also falls in the range of the top 30% of foods as a source of calcium.

On the other hand, gooseberry has less sodium and more phosphorus than kumquat.

Both contain an equal amount of potassium.

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.

Kumquat

5

Gooseberry

3

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+148%
Contains more IronIron	+177.4%
Contains more CopperCopper	+35.7%
Contains more ZincZinc	+41.7%

Contains more PhosphorusPhosphorus	+42.1%
Contains less SodiumSodium	-90%
Contains more SeleniumSelenium	+∞%

~equal in Potassium ~198mg

~equal in Manganese ~0.144mg

Glycemic Index

According to the International Tables of Glycemic Index, the GI of fruits differs depending on the country they were grown in. The GI of kumquats is 0, and the glycemic index of gooseberry is 15; both are considered low GI.

Carbs

Kumquat contains more carbs than gooseberry. It has 16g per 100g, whereas gooseberry has 10g per 100g. They both have high net carbs: 9.4 g of net carbs in kumquat and 6g in gooseberry. However, kumquat also has more fiber: 6.5g. Kumquat falls in the range of the top 15% of foods as a source of fiber.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Kumquat

4

Protein: 1.88 g

Fats: 0.86 g

Carbs: 15.9 g

Water: 80.85 g

Other: 0.51 g

Gooseberry

1

Protein: 0.88 g

Fats: 0.58 g

Carbs: 10.18 g

Water: 87.87 g

Other: 0.49 g

Contains more ProteinProtein	+113.6%
Contains more FatsFats	+48.3%
Contains more CarbsCarbs	+56.2%

~equal in Water ~87.87g

~equal in Other ~0.49g

Fats

Both gooseberry and kumquat have fats of less than 1g. Kumquat contains 0.86g of fat, and gooseberry has 0.6g of fat.

Cholesterol

Both gooseberry and kumquat have no cholesterol.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Kumquat

1

Saturated Fat: Sat. Fat 0.103 g

Monounsaturated Fat: Mono. Fat 0.154 g

Polyunsaturated fat: Poly. Fat 0.171 g

Gooseberry

2

Saturated Fat: Sat. Fat 0.038 g

Monounsaturated Fat: Mono. Fat 0.051 g

Polyunsaturated fat: Poly. Fat 0.317 g

Contains more Mono. FatMonounsaturated Fat

+202%

Contains less Sat. FatSaturated Fat	-63.1%
Contains more Poly. FatPolyunsaturated fat	+85.4%

Cancer

Gooseberries contain cancer-fighting compounds quercetin and kaempferol and caffeic and ellagic acids. Gooseberries also contain organic acids responsible for their flavor and may lower the risk of Alzheimer's disease and stroke [1].

Kumquats are high in plant compounds such as flavonoids, phytosterols, and essential oils. Research shows that phloretin and acacetin found in kumquats have anti-inflammatory and anticancer activities [2].

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

This study suggests that gooseberries have antihypertensive properties. Regarding kumquat, no research has been done to support its potential to lower arterial blood pressure [3].

Polyphenols found in gooseberries may improve LDL stability against oxidation and lower the risk of atherosclerosis. According to this animal study, kumquat's phenolic components could also be used to lower hypercholesterolemia [4.5].

Therefore, components found in kumquats and gooseberries have been associated with decreased cardiovascular mortality and morbidity. 

Diabetes

Kumquat contains a lot of fiber, which is suitable for people with diabetes because fiber helps keep blood sugar levels under control [6].

According to one animal study [7], kumquat extract may lower fasting blood sugar, total cholesterol, LDL (bad) cholesterol, and triglycerides. However, more research is required.

One study [8] indicates that pectin, another antioxidant found in citrus fruits, has anti-diabetic effects, including improved glucose tolerance and blood lipid levels and reduced insulin resistance.

Immune System

Both gooseberry and kumquat are rich in calcium and Vitamin C. As studies show, Vitamin C helps with typical cold recovery. Moreover, a lack of Vitamin C can harm your immune system, especially if you are elderly [9].

Animal and test-tube studies [10] suggest that kumquat plant compounds may aid in the activation of natural killer cells, which are immune cells. Both gooseberry and kumquat are high in Vitamin C and contain enough Vitamin A and calcium, maintaining the immune system's delicate balance and appropriately ramping up and down responses [11].

Allergy

Those who have citrus allergies may also be sensitive to kumquat. Citrus fruit peel allergies are frequently caused by limonene, a chemical found in citrus fruit peels. People can have an allergy to gooseberry if they are allergic to latex.

Common symptoms include intense tingling and itching of the lips, tongue, and throat [12].