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  6. Olive vs. Gooseberry

Olive vs. Gooseberry — In-Depth Nutrition Comparison

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Significant differences between olive and gooseberries

  • Olive has more iron, copper, vitamin E, and calcium; however, gooseberries are richer in vitamin C, potassium, vitamin B6, and vitamin B5.
  • Olive covers your daily iron needs 37% more than gooseberries.
  • Gooseberries have 735 times less sodium than olive. Olive has 735mg of sodium, while gooseberries have 1mg.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Gooseberries, raw.

Infographic

Olive 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
Olive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 CalciumCalcium +252%
Contains more IronIron +964.5%
Contains more CopperCopper +258.6%
Contains more ZincZinc +83.3%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +2375%
Contains more PhosphorusPhosphorus +800%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +620%

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.
Olive
Olive
4
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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 +33.3%
Contains more Vitamin EVitamin E +345.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2977.8%
Contains more Vitamin B1Vitamin B1 +1233.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +710.8%
Contains more Vitamin B5Vitamin B5 +1806.7%
Contains more Vitamin B6Vitamin B6 +788.9%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Gooseberry DV% diff.
Iron 3.3mg 0.31mg 37%
Sodium 735mg 1mg 32%
Vitamin C 0.9mg 27.7mg 30%
Monounsaturated fat 7.888g 0.051g 20%
Copper 0.251mg 0.07mg 20%
Fats 10.68g 0.58g 16%
Vitamin E 1.65mg 0.37mg 9%
Saturated fat 1.415g 0.038g 6%
Calcium 88mg 25mg 6%
Potassium 8mg 198mg 6%
Vitamin B6 0.009mg 0.08mg 5%
Vitamin B5 0.015mg 0.286mg 5%
Manganese 0.02mg 0.144mg 5%
Calories 115kcal 44kcal 4%
Polyunsaturated fat 0.911g 0.317g 4%
Fiber 3.2g 4.3g 4%
Vitamin B1 0.003mg 0.04mg 3%
Phosphorus 3mg 27mg 3%
Folate 0µg 6µg 2%
Vitamin B2 0mg 0.03mg 2%
Vitamin B3 0.037mg 0.3mg 2%
Choline 10.3mg 2%
Vitamin A 20µg 15µg 1%
Carbs 6.26g 10.18g 1%
Selenium 0.9µg 0.6µg 1%
Magnesium 4mg 10mg 1%
Vitamin K 1.4µg 1%
Zinc 0.22mg 0.12mg 1%
Protein 0.84g 0.88g 0%
Net carbs 3.06g 5.88g N/A
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 FatsFats +1741.4%
Contains more OtherOther +355.1%
Contains more CarbsCarbs +62.6%
~equal in Protein ~0.88g
~equal in Water ~87.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 +15366.7%
Contains more Poly. FatPolyunsaturated fat +187.4%
Contains less Sat. FatSaturated fat -97.3%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.