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Orange vs. Gooseberry — In-Depth Nutrition Comparison

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What are the differences between oranges and gooseberries?

  • Oranges are higher in vitamin C and folate, yet gooseberries are higher in fiber and manganese.
  • Oranges' daily need coverage for vitamin C is 28% more.
  • Oranges have 5 times more folate than gooseberries. While oranges have 30µg of folate, gooseberries have only 6µg.
  • The glycemic index of gooseberries is lower.

We used Oranges, raw, all commercial varieties and Gooseberries, raw types in this article.

Infographic

Orange 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.
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 +60%
Contains less SodiumSodium -100%
Contains more IronIron +210%
Contains more CopperCopper +55.6%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +92.9%
Contains more ManganeseManganese +476%
Contains more SeleniumSelenium +20%
~equal in Magnesium ~10mg
~equal in Potassium ~198mg

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.
Orange
5
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 CVitamin C +92.1%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more FolateFolate +400%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +36.4%
Contains more Vitamin EVitamin E +105.6%
Contains more Vitamin B5Vitamin B5 +14.4%
Contains more Vitamin B6Vitamin B6 +33.3%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.3mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +15.4%
Contains more FatsFats +383.3%
Contains more OtherOther +11.4%
~equal in Protein ~0.88g
~equal in Water ~87.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 less Sat. FatSaturated fat -60.5%
Contains more Mono. FatMonounsaturated fat +121.7%
Contains more Poly. FatPolyunsaturated fat +1168%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Gooseberry DV% diff.
Vitamin C 53.2mg 27.7mg 28%
Fiber 2.4g 4.3g 8%
Folate 30µg 6µg 6%
Manganese 0.025mg 0.144mg 5%
Vitamin B1 0.087mg 0.04mg 4%
Copper 0.045mg 0.07mg 3%
Iron 0.1mg 0.31mg 3%
Calcium 40mg 25mg 2%
Polyunsaturated fat 0.025g 0.317g 2%
Vitamin B6 0.06mg 0.08mg 2%
Choline 8.4mg 2%
Phosphorus 14mg 27mg 2%
Potassium 181mg 198mg 1%
Vitamin B5 0.25mg 0.286mg 1%
Carbs 11.75g 10.18g 1%
Vitamin B2 0.04mg 0.03mg 1%
Fats 0.12g 0.58g 1%
Vitamin E 0.18mg 0.37mg 1%
Calories 47kcal 44kcal 0%
Protein 0.94g 0.88g 0%
Net carbs 9.35g 5.88g N/A
Magnesium 10mg 10mg 0%
Sugar 9.35g N/A
Zinc 0.07mg 0.12mg 0%
Sodium 0mg 1mg 0%
Vitamin A 11µg 15µg 0%
Selenium 0.5µg 0.6µg 0%
Vitamin B3 0.282mg 0.3mg 0%
Saturated fat 0.015g 0.038g 0%
Monounsaturated fat 0.023g 0.051g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange 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
21%
Orange
13%
Gooseberry
Minerals Daily Need Coverage Score
7%
Orange
10%
Gooseberry

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 0.023g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.1)
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 9.35g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 30)
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 is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.