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Mango vs Gooseberry - In-Depth Nutrition Comparison

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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
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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
Mango
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
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
5%
Mango
5%
Gooseberry
Carbohydrates
15%
Mango
10%
Gooseberry
Fats
2%
Mango
3%
Gooseberry

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Gooseberry
Gooseberry contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mango Gooseberry Opinion
Calories 60 44 Mango
Protein 0.82 0.88 Gooseberry
Fats 0.38 0.58 Gooseberry
Vitamin C 36.4 27.7 Mango
Carbs 14.98 10.18 Mango
Cholesterol 0 0
Vitamin D 0 Mango
Iron 0.16 0.31 Gooseberry
Calcium 11 25 Gooseberry
Potassium 168 198 Gooseberry
Magnesium 10 10
Sugars 13.66 Gooseberry
Fiber 1.6 4.3 Gooseberry
Copper 0.111 0.07 Mango
Zinc 0.09 0.12 Gooseberry
Starch
Phosphorus 14 27 Gooseberry
Sodium 1 1
Vitamin A 1082 290 Mango
Vitamin E 0.9 0.37 Mango
Vitamin D 0 Mango
Vitamin B1 0.028 0.04 Gooseberry
Vitamin B2 0.038 0.03 Mango
Vitamin B3 0.669 0.3 Mango
Vitamin B5 0.197 0.286 Gooseberry
Vitamin B6 0.119 0.08 Mango
Vitamin B12 0 0
Vitamin K 4.2 Mango
Folate 43 6 Mango
Trans Fat 0 0
Saturated Fat 0.092 0.038 Gooseberry
Monounsaturated Fat 0.14 0.051 Mango
Polyunsaturated fat 0.071 0.317 Gooseberry
Tryptophan 0.013 Mango
Threonine 0.031 Mango
Isoleucine 0.029 Mango
Leucine 0.05 Mango
Lysine 0.066 Mango
Methionine 0.008 Mango
Phenylalanine 0.027 Mango
Valine 0.042 Mango
Histidine 0.019 Mango
Fructose 4.68 Mango

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 of 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.