Oatmeal vs. Gooseberry — In-Depth Nutrition Comparison

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Significant differences between oatmeal and gooseberries

Oatmeal has more iron, vitamin B1, manganese, vitamin B3, vitamin B6, vitamin B2, folate, and selenium; however, gooseberries are richer in vitamin C and fiber.
Oatmeal covers your daily iron needs 71% more than gooseberries.
Gooseberries have 10 times less vitamin B3 than oatmeal. Oatmeal has 3.025mg of vitamin B3, while gooseberries have 0.3mg.
Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of gooseberries is 15.

Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Gooseberries, raw.

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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.

Oatmeal

Gooseberry

Contains more MagnesiumMagnesium	+160%
Contains more CalciumCalcium	+220%
Contains more IronIron	+1822.6%
Contains more ZincZinc	+416.7%
Contains more PhosphorusPhosphorus	+185.2%
Contains more ManganeseManganese	+287.5%
Contains more SeleniumSelenium	+733.3%

Contains more PotassiumPotassium	+224.6%
Contains less SodiumSodium	-98%

~equal in Copper ~0.07mg

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.

Oatmeal

Gooseberry

Contains more Vitamin AVitamin A	+766.7%
Contains more Vitamin B1Vitamin B1	+550%
Contains more Vitamin B2Vitamin B2	+616.7%
Contains more Vitamin B3Vitamin B3	+908.3%
Contains more Vitamin B6Vitamin B6	+262.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+633.3%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+428.6%

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.286mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	5.96mg	0.31mg	71%
Vitamin C	0mg	27.7mg	31%
Vitamin B1	0.26mg	0.04mg	18%
Manganese	0.558mg	0.144mg	18%
Vitamin B3	3.025mg	0.3mg	17%
Vitamin B6	0.29mg	0.08mg	16%
Vitamin B2	0.215mg	0.03mg	14%
Vitamin A	130µg	15µg	13%
Folate	44µg	6µg	10%
Fiber	1.7g	4.3g	10%
Selenium	5µg	0.6µg	8%
Phosphorus	77mg	27mg	7%
Calcium	80mg	25mg	6%
Zinc	0.62mg	0.12mg	5%
Starch	10.37g		4%
Magnesium	26mg	10mg	4%
Potassium	61mg	198mg	4%
Protein	2.37g	0.88g	3%
Sodium	49mg	1mg	2%
Vitamin E	0.07mg	0.37mg	2%
Choline	4.7mg		1%
Polyunsaturated fat	0.426g	0.317g	1%
Monounsaturated fat	0.391g	0.051g	1%
Saturated fat	0.226g	0.038g	1%
Calories	68kcal	44kcal	1%
Vitamin B5	0.317mg	0.286mg	1%
Fats	1.36g	0.58g	1%
Carbs	11.67g	10.18g	0%
Net carbs	9.97g	5.88g	N/A
Sugar	0.46g		N/A
Copper	0.066mg	0.07mg	0%
Vitamin K	0.4µg		0%
Trans fat	0.003g	0g	N/A
Tryptophan	0.04mg		0%
Threonine	0.083mg		0%
Isoleucine	0.105mg		0%
Leucine	0.2mg		0%
Lysine	0.135mg		0%
Methionine	0.04mg		0%
Phenylalanine	0.13mg		0%
Valine	0.151mg		0%
Histidine	0.057mg		0%