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

Mango vs Gooseberry - In-Depth Nutrition Comparison

Compare

Summary of differences between Mango and Gooseberry

  • Mango has more Vitamin C, and Folate, however Gooseberry is higher in Fiber.
  • Gooseberry covers your daily need of Fiber 11% more than Mango.
  • Mango has 7 times more Folate than Gooseberry. While Mango has 43µg of Folate, Gooseberry has only 6µg.

These are the specific foods used in this comparison Mangos, raw and Gooseberries, raw.

Infographic

Mango 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 Copper +58.6%
Contains more Iron +93.8%
Contains more Calcium +127.3%
Contains more Potassium +17.9%
Contains more Zinc +33.3%
Contains more Phosphorus +92.9%
Equal in Magnesium - 10
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 18% 8% 24% 4% 12% 1%
Contains more Copper +58.6%
Contains more Iron +93.8%
Contains more Calcium +127.3%
Contains more Potassium +17.9%
Contains more Zinc +33.3%
Contains more Phosphorus +92.9%
Equal in Magnesium - 10
Equal in Sodium - 1

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
Mango
9
:
Contains more Vitamin C +31.4%
Contains more Vitamin A +273.1%
Contains more Vitamin E +143.2%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B3 +123%
Contains more Vitamin B6 +48.8%
Contains more Folate +616.7%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B5 +45.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 93% 18% 8% 0% 10% 7% 6% 18% 19% 0% 0% 5%
Contains more Vitamin C +31.4%
Contains more Vitamin A +273.1%
Contains more Vitamin E +143.2%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B3 +123%
Contains more Vitamin B6 +48.8%
Contains more Folate +616.7%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B5 +45.2%

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

All nutrients comparison - raw data values

Nutrient Mango Gooseberry Opinion
Calories 60kcal 44kcal Mango
Protein 0.82g 0.88g Gooseberry
Fats 0.38g 0.58g Gooseberry
Vitamin C 36.4mg 27.7mg Mango
Net carbs 13.38g 5.88g Mango
Carbs 14.98g 10.18g Mango
Cholesterol 0mg 0mg
Vitamin D 0IU IU Mango
Iron 0.16mg 0.31mg Gooseberry
Calcium 11mg 25mg Gooseberry
Potassium 168mg 198mg Gooseberry
Magnesium 10mg 10mg
Sugar 13.66g g Gooseberry
Fiber 1.6g 4.3g Gooseberry
Copper 0.111mg 0.07mg Mango
Zinc 0.09mg 0.12mg Gooseberry
Starch g g
Phosphorus 14mg 27mg Gooseberry
Sodium 1mg 1mg
Vitamin A 1082IU 290IU Mango
Vitamin E 0.9mg 0.37mg Mango
Vitamin D 0µg µg Mango
Vitamin B1 0.028mg 0.04mg Gooseberry
Vitamin B2 0.038mg 0.03mg Mango
Vitamin B3 0.669mg 0.3mg Mango
Vitamin B5 0.197mg 0.286mg Gooseberry
Vitamin B6 0.119mg 0.08mg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg µg Mango
Folate 43µg 6µg Mango
Trans Fat 0g 0g
Saturated Fat 0.092g 0.038g Gooseberry
Monounsaturated Fat 0.14g 0.051g Mango
Polyunsaturated fat 0.071g 0.317g Gooseberry
Tryptophan 0.013mg mg Mango
Threonine 0.031mg mg Mango
Isoleucine 0.029mg mg Mango
Leucine 0.05mg mg Mango
Lysine 0.066mg mg Mango
Methionine 0.008mg mg Mango
Phenylalanine 0.027mg mg Mango
Valine 0.042mg mg Mango
Histidine 0.019mg mg Mango
Fructose 4.68g g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Gooseberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26
Mango
15
Gooseberry
Mineral Summary Score
10
Mango
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
5%
Mango
5%
Gooseberry
Carbohydrates
15%
Mango
10%
Gooseberry
Fats
2%
Mango
3%
Gooseberry

Comparison summary

Which food is cheaper?
Mango
Mango is cheaper (difference - $0.2)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 13.66g)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.054g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Gooseberry
Gooseberry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.