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Maple sugar vs. Gooseberry — In-Depth Nutrition Comparison

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What are the differences between maple sugar and gooseberries?

  • Maple sugar is higher in manganese, zinc, iron, and calcium, yet gooseberries are higher in vitamin C, fiber, vitamin B6, and vitamin A.
  • Maple sugar's daily need coverage for manganese is 186% more.
  • Maple sugar has 51 times more zinc than gooseberries. While maple sugar has 6.06mg of zinc, gooseberries have only 0.12mg.
  • The glycemic index of gooseberries is lower.

We used Sugars, maple and Gooseberries, raw types in this article.

Infographic

Maple sugar 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
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 +90%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +38.4%
Contains more IronIron +419.4%
Contains more CopperCopper +41.4%
Contains more ZincZinc +4950%
Contains more ManganeseManganese +2970.8%
Contains more SeleniumSelenium +33.3%
Contains more PhosphorusPhosphorus +800%
Contains less SodiumSodium -90.9%

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.
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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
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 CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +344.4%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +650%
Contains more Vitamin B5Vitamin B5 +495.8%
Contains more Vitamin B6Vitamin B6 +2566.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 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 CarbsCarbs +792.9%
Contains more OtherOther +63.3%
Contains more ProteinProtein +780%
Contains more FatsFats +190%
Contains more WaterWater +998.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 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 more Mono. FatMonounsaturated fat +25.5%
Contains more Poly. FatPolyunsaturated fat +217%
~equal in Saturated fat ~0.038g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Maple sugar Gooseberry
Rich in minerals ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Maple sugar Gooseberry DV% diff.
Manganese 4.422mg 0.144mg 186%
Zinc 6.06mg 0.12mg 54%
Vitamin C 0mg 27.7mg 31%
Carbs 90.9g 10.18g 27%
Fiber 0g 4.3g 17%
Calories 354kcal 44kcal 16%
Iron 1.61mg 0.31mg 16%
Calcium 90mg 25mg 7%
Vitamin B6 0.003mg 0.08mg 6%
Vitamin B5 0.048mg 0.286mg 5%
Vitamin B1 0.009mg 0.04mg 3%
Copper 0.099mg 0.07mg 3%
Phosphorus 3mg 27mg 3%
Potassium 274mg 198mg 2%
Magnesium 19mg 10mg 2%
Protein 0.1g 0.88g 2%
Vitamin A 0µg 15µg 2%
Vitamin E 0mg 0.37mg 2%
Folate 0µg 6µg 2%
Vitamin B3 0.04mg 0.3mg 2%
Polyunsaturated fat 0.1g 0.317g 1%
Vitamin B2 0.013mg 0.03mg 1%
Fats 0.2g 0.58g 1%
Net carbs 90.9g 5.88g N/A
Sugar 84.87g N/A
Sodium 11mg 1mg 0%
Selenium 0.8µg 0.6µg 0%
Choline 2.1mg 0%
Saturated fat 0.036g 0.038g 0%
Monounsaturated fat 0.064g 0.051g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Gooseberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1%
Maple sugar
13%
Gooseberry
Minerals Daily Need Coverage Score
91%
Maple sugar
10%
Gooseberry

Comparison summary

Which food is richer in minerals?
Maple sugar
Maple sugar is relatively richer in minerals
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.002g)
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 84.87g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 48)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $3.5)
Which food is richer in vitamins?
Gooseberry
Gooseberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.