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Kumquat vs Gooseberry - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on May 21, 2022
Education: Nutrition & Microbiology at YSU
Kumquat
vs
Gooseberry

Summary

Kumquat contains more minerals, more Vitamin B2, Vitamin C, Vitamin B3, and a lower GI. On the other hand, gooseberry has more Vitamin B6, less sodium, saturated fat, and fewer sugars.

Introduction

We will discuss gooseberry and kumquat similarities and differences, focusing on nutrition and health impact.

Varieties

Ribes uva-crispa or gooseberry is a species of flowering shrub in the Ribes genus. Early Sulphur Gooseberry Bushes and May Duke Gooseberry Bushes are the most common varieties.

Kumquats are a genus of small fruit-bearing trees in the Rutaceae family and the Citrus genus. In Chinese, kumquat means "golden orange." A kumquat is about the size of a grape, but it packs a punch of sweet-tart citrus flavor. Nagami Kumquats are the most common variety in the United States.

Nutrition

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +58.5%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +43%
Contains more Folate +183.3%
Contains more Vitamin E +146.7%
Contains more Vitamin B5 +37.5%
Contains more Vitamin B6 +122.2%
Equal in Vitamin A - 290
Equal in Vitamin B1 - 0.04
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 3% 0% 147% 10% 21% 9% 13% 9% 13% 0% 0%
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 C +58.5%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +43%
Contains more Folate +183.3%
Contains more Vitamin E +146.7%
Contains more Vitamin B5 +37.5%
Contains more Vitamin B6 +122.2%
Equal in Vitamin A - 290
Equal in Vitamin B1 - 0.04

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 a 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +148%
Contains more Iron +177.4%
Contains more Magnesium +100%
Contains more Zinc +41.7%
Contains more Copper +35.7%
Contains more Phosphorus +42.1%
Contains less Sodium -90%
Equal in Potassium - 198
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 33% 15% 9% 17% 2% 5% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Contains more Calcium +148%
Contains more Iron +177.4%
Contains more Magnesium +100%
Contains more Zinc +41.7%
Contains more Copper +35.7%
Contains more Phosphorus +42.1%
Contains less Sodium -90%
Equal in Potassium - 198

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.

Fats

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

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.

Cholesterol

Both gooseberry and kumquat have no cholesterol.

Health Impact

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

Gooseberries benefit cardiovascular health by being high in potassium and phytonutrients. Potassium controls heart rate and blood pressure, lowering the risk of stroke and heart disease. Anthocyanins and flavonols improve blood vessel function [3].

Study shows [4] that citrus fruits contain phytochemicals with potent antioxidant and hypolipidemic properties. These compounds may aid in reducing blood pressure and preventing oxidative stress. Citrus fruits contain high levels of flavonoids, linked to lower 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 [5].

According to one animal study [6], kumquat extract may lower fasting blood sugar, total cholesterol, LDL (bad) cholesterol, and triglycerides. However, more research is required.

One study [7] 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 [8].

Animal and test-tube studies [9] 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 [10].

Side Effects

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 [11].

References

  1. https://www.sciencedirect.com/science/article/pii/B9780128031384000277
  2. https://pubmed.ncbi.nlm.nih.gov/28911534/
  3. https://pubmed.ncbi.nlm.nih.gov/23953805/
  4. https://pubmed.ncbi.nlm.nih.gov/17344514/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8015811/
  6. https://pubmed.ncbi.nlm.nih.gov/24705395/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6401843/
  8. https://pubmed.ncbi.nlm.nih.gov/17636648/
  9. https://pubmed.ncbi.nlm.nih.gov/25849817/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6276611/
  11. https://pubmed.ncbi.nlm.nih.gov/25831042/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: May 21, 2022

Infographic

Kumquat vs Gooseberry infographic
Infographic link

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

All nutrients comparison - raw data values

Nutrient Kumquat Gooseberry Opinion
Net carbs 9.4g 5.88g Kumquat
Protein 1.88g 0.88g Kumquat
Fats 0.86g 0.58g Kumquat
Carbs 15.9g 10.18g Kumquat
Calories 71kcal 44kcal Kumquat
Starch g g
Fructose g g
Sugar 9.36g g Gooseberry
Fiber 6.5g 4.3g Kumquat
Calcium 62mg 25mg Kumquat
Iron 0.86mg 0.31mg Kumquat
Magnesium 20mg 10mg Kumquat
Phosphorus 19mg 27mg Gooseberry
Potassium 186mg 198mg Gooseberry
Sodium 10mg 1mg Gooseberry
Zinc 0.17mg 0.12mg Kumquat
Copper 0.095mg 0.07mg Kumquat
Vitamin A 290IU 290IU
Vitamin E 0.15mg 0.37mg Gooseberry
Vitamin D 0IU IU Kumquat
Vitamin D 0µg µg Kumquat
Vitamin C 43.9mg 27.7mg Kumquat
Vitamin B1 0.037mg 0.04mg Gooseberry
Vitamin B2 0.09mg 0.03mg Kumquat
Vitamin B3 0.429mg 0.3mg Kumquat
Vitamin B5 0.208mg 0.286mg Gooseberry
Vitamin B6 0.036mg 0.08mg Gooseberry
Folate 17µg 6µg Kumquat
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Kumquat
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.103g 0.038g Gooseberry
Monounsaturated Fat 0.154g 0.051g Kumquat
Polyunsaturated fat 0.171g 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat 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
20
Kumquat
15
Gooseberry
Mineral Summary Score
16
Kumquat
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
11%
Kumquat
5%
Gooseberry
Carbohydrates
16%
Kumquat
10%
Gooseberry
Fats
4%
Kumquat
3%
Gooseberry

Comparison summary

Which food is lower in glycemic index?
Kumquat
Kumquat is lower in glycemic index (difference - 15)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $0.5)
Which food is richer in minerals?
Kumquat
Kumquat is relatively richer in minerals
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 9.36g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.065g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.