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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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Orange
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Orange
Orange
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 92% 0% 5% 7.4% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5%
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 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

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%
Iron 0.1mg 0.31mg 3%
Copper 0.045mg 0.07mg 3%
Calcium 40mg 25mg 2%
Phosphorus 14mg 27mg 2%
Vitamin B6 0.06mg 0.08mg 2%
Choline 8.4mg 2%
Polyunsaturated fat 0.025g 0.317g 2%
Fats 0.12g 0.58g 1%
Carbs 11.75g 10.18g 1%
Potassium 181mg 198mg 1%
Vitamin E 0.18mg 0.37mg 1%
Vitamin B2 0.04mg 0.03mg 1%
Vitamin B5 0.25mg 0.286mg 1%
Calories 47kcal 44kcal 0%
Protein 0.94g 0.88g 0%
Protein per 100 calories 2g 2g N/A
Calories per 10 g protein 500kcal 500kcal N/A
Weight per 100 calories 213g 227g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
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%
~equal in Protein ~0.88g
~equal in Water ~87.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
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%

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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. 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.