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  6. Orange vs. Gooseberry

Orange vs. Gooseberry — In-Depth Nutrition Comparison

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What are the differences between Orange and Gooseberry?

  • Orange is higher in Vitamin C, and Folate, yet Gooseberry is higher in Fiber, and Manganese.
  • Orange's daily need coverage for Vitamin C is 28% more.
  • Orange has 5 times more Folate than Gooseberry. While Orange has 30µg of Folate, Gooseberry has only 6µg.

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
Orange
2
:
7
Gooseberry
Gooseberry
Contains more Calcium +60%
Contains less Sodium -100%
Contains more Iron +210%
Contains more Phosphorus +92.9%
Contains more Zinc +71.4%
Contains more Copper +55.6%
Contains more Manganese +476%
Contains more Selenium +20%
Equal in Magnesium - 10
Equal in Potassium - 198
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Gooseberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Contains more Calcium +60%
Contains less Sodium -100%
Contains more Iron +210%
Contains more Phosphorus +92.9%
Contains more Zinc +71.4%
Contains more Copper +55.6%
Contains more Manganese +476%
Contains more Selenium +20%
Equal in Magnesium - 10
Equal in Potassium - 198

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
Orange
6
:
5
Gooseberry
Gooseberry
Contains more Vitamin C +92.1%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B2 +33.3%
Contains more Folate +400%
Contains more Vitamin A +28.9%
Contains more Vitamin E +105.6%
Contains more Vitamin B5 +14.4%
Contains more Vitamin B6 +33.3%
Equal in Vitamin B3 - 0.3
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Gooseberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0%
Contains more Vitamin C +92.1%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B2 +33.3%
Contains more Folate +400%
Contains more Vitamin A +28.9%
Contains more Vitamin E +105.6%
Contains more Vitamin B5 +14.4%
Contains more Vitamin B6 +33.3%
Equal in Vitamin B3 - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
2
:
3
Gooseberry
Gooseberry
Contains more Carbs +15.4%
Contains more Fats +383.3%
Contains more Other +11.4%
Equal in Protein - 0.88
Equal in Water - 87.87
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Gooseberry
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more Carbs +15.4%
Contains more Fats +383.3%
Contains more Other +11.4%
Equal in Protein - 0.88
Equal in Water - 87.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
:
2
Gooseberry
Gooseberry
Contains less Saturated Fat -60.5%
Contains more Monounsaturated Fat +121.7%
Contains more Polyunsaturated fat +1168%
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Gooseberry
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
Contains less Saturated Fat -60.5%
Contains more Monounsaturated Fat +121.7%
Contains more Polyunsaturated 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 Opinion
Net carbs 9.35g 5.88g Orange
Protein 0.94g 0.88g Orange
Fats 0.12g 0.58g Gooseberry
Carbs 11.75g 10.18g Orange
Calories 47kcal 44kcal Orange
Sugar 9.35g Gooseberry
Fiber 2.4g 4.3g Gooseberry
Calcium 40mg 25mg Orange
Iron 0.1mg 0.31mg Gooseberry
Magnesium 10mg 10mg
Phosphorus 14mg 27mg Gooseberry
Potassium 181mg 198mg Gooseberry
Sodium 0mg 1mg Orange
Zinc 0.07mg 0.12mg Gooseberry
Copper 0.045mg 0.07mg Gooseberry
Manganese 0.025mg 0.144mg Gooseberry
Selenium 0.5µg 0.6µg Gooseberry
Vitamin A 225IU 290IU Gooseberry
Vitamin A RAE 11µg 15µg Gooseberry
Vitamin E 0.18mg 0.37mg Gooseberry
Vitamin C 53.2mg 27.7mg Orange
Vitamin B1 0.087mg 0.04mg Orange
Vitamin B2 0.04mg 0.03mg Orange
Vitamin B3 0.282mg 0.3mg Gooseberry
Vitamin B5 0.25mg 0.286mg Gooseberry
Vitamin B6 0.06mg 0.08mg Gooseberry
Folate 30µg 6µg Orange
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.015g 0.038g Orange
Monounsaturated Fat 0.023g 0.051g Gooseberry
Polyunsaturated fat 0.025g 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Gooseberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Orange
15%
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.