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Pistachio vs. Gooseberry — In-Depth Nutrition Comparison

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How are pistachios and gooseberries different?

  • Pistachios are richer in copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, magnesium, and fiber, while gooseberries are higher in vitamin C.
  • Pistachios cover your daily need for copper, 137% more than gooseberries.
  • Pistachios contain 155 times more saturated fat than gooseberries. Pistachios contain 5.907g of saturated fat, while gooseberries contain 0.038g.
  • Pistachios have a higher glycemic index (28) than gooseberries (15).

Nuts, pistachio nuts, raw and Gooseberries, raw types were used in this article.

Infographic

Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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 +1110%
Contains more CalciumCalcium +320%
Contains more PotassiumPotassium +417.7%
Contains more IronIron +1164.5%
Contains more CopperCopper +1757.1%
Contains more ZincZinc +1733.3%
Contains more PhosphorusPhosphorus +1714.8%
Contains more ManganeseManganese +733.3%
Contains more SeleniumSelenium +1066.7%
~equal in Sodium ~1mg

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
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 Vitamin AVitamin A +73.3%
Contains more Vitamin EVitamin E +673%
Contains more Vitamin B1Vitamin B1 +2075%
Contains more Vitamin B2Vitamin B2 +433.3%
Contains more Vitamin B3Vitamin B3 +333.3%
Contains more Vitamin B5Vitamin B5 +81.8%
Contains more Vitamin B6Vitamin B6 +2025%
Contains more FolateFolate +750%
Contains more Vitamin CVitamin C +394.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 ProteinProtein +2190.9%
Contains more FatsFats +7713.8%
Contains more CarbsCarbs +166.9%
Contains more OtherOther +508.2%
Contains more WaterWater +1910.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 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 +45502%
Contains more Poly. FatPolyunsaturated fat +4436.3%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Gooseberry DV% diff.
Copper 1.3mg 0.07mg 137%
Vitamin B6 1.7mg 0.08mg 125%
Polyunsaturated fat 14.38g 0.317g 94%
Fats 45.32g 0.58g 69%
Vitamin B1 0.87mg 0.04mg 69%
Phosphorus 490mg 27mg 66%
Monounsaturated fat 23.257g 0.051g 58%
Manganese 1.2mg 0.144mg 46%
Iron 3.92mg 0.31mg 45%
Protein 20.16g 0.88g 39%
Saturated fat 5.907g 0.038g 27%
Magnesium 121mg 10mg 26%
Calories 560kcal 44kcal 26%
Fiber 10.6g 4.3g 25%
Vitamin C 5.6mg 27.7mg 25%
Potassium 1025mg 198mg 24%
Zinc 2.2mg 0.12mg 19%
Vitamin E 2.86mg 0.37mg 17%
Selenium 7µg 0.6µg 12%
Folate 51µg 6µg 11%
Vitamin B2 0.16mg 0.03mg 10%
Calcium 105mg 25mg 8%
Vitamin B3 1.3mg 0.3mg 6%
Carbs 27.17g 10.18g 6%
Vitamin B5 0.52mg 0.286mg 5%
Vitamin A 26µg 15µg 1%
Starch 1.67g 1%
Net carbs 16.57g 5.88g N/A
Sugar 7.66g N/A
Sodium 1mg 1mg 0%
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio 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
63%
Pistachio
13%
Gooseberry
Minerals Daily Need Coverage Score
125%
Pistachio
10%
Gooseberry

Comparison summary

Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated fat?
Gooseberry
Gooseberry is lower in Saturated fat (difference - 5.869g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 13)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $2.1)
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

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.