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Prune vs Gooseberry - In-Depth Nutrition Comparison

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How are Prune and Gooseberry different?

  • Prune is richer in Copper, Potassium, Vitamin B2, Fiber, Vitamin B3, Vitamin B6, Iron, Magnesium, and Manganese, while Gooseberry is higher in Vitamin C.
  • Gooseberry covers your daily need of Vitamin C 30% more than Prune.
  • Prune contains 6 times more Vitamin B3 than Gooseberry. Prune contains 1.882mg of Vitamin B3, while Gooseberry contains 0.3mg.

Plums, dried (prunes), uncooked and Gooseberries, raw types were used in this article.

Infographic

Prune 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +72%
Contains more Iron +200%
Contains more Magnesium +310%
Contains more Phosphorus +155.6%
Contains more Potassium +269.7%
Contains more Zinc +266.7%
Contains more Copper +301.4%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Contains more Calcium +72%
Contains more Iron +200%
Contains more Magnesium +310%
Contains more Phosphorus +155.6%
Contains more Potassium +269.7%
Contains more Zinc +266.7%
Contains more Copper +301.4%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
9
:
Contains more Vitamin A +169.3%
Contains more Vitamin E +16.2%
Contains more Vitamin B1 +27.5%
Contains more Vitamin B2 +520%
Contains more Vitamin B3 +527.3%
Contains more Vitamin B5 +47.6%
Contains more Vitamin B6 +156.3%
Contains more Vitamin C +4516.7%
Contains more Folate +50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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 A +169.3%
Contains more Vitamin E +16.2%
Contains more Vitamin B1 +27.5%
Contains more Vitamin B2 +520%
Contains more Vitamin B3 +527.3%
Contains more Vitamin B5 +47.6%
Contains more Vitamin B6 +156.3%
Contains more Vitamin C +4516.7%
Contains more Folate +50%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Prune Gooseberry
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Prune Gooseberry Opinion
Net carbs 56.78g 5.88g Prune
Protein 2.18g 0.88g Prune
Fats 0.38g 0.58g Gooseberry
Carbs 63.88g 10.18g Prune
Calories 240kcal 44kcal Prune
Starch 5.11g g Prune
Fructose 12.45g g Prune
Sugar 38.13g g Gooseberry
Fiber 7.1g 4.3g Prune
Calcium 43mg 25mg Prune
Iron 0.93mg 0.31mg Prune
Magnesium 41mg 10mg Prune
Phosphorus 69mg 27mg Prune
Potassium 732mg 198mg Prune
Sodium 2mg 1mg Gooseberry
Zinc 0.44mg 0.12mg Prune
Copper 0.281mg 0.07mg Prune
Vitamin A 781IU 290IU Prune
Vitamin E 0.43mg 0.37mg Prune
Vitamin D 0IU IU Prune
Vitamin D 0µg µg Prune
Vitamin C 0.6mg 27.7mg Gooseberry
Vitamin B1 0.051mg 0.04mg Prune
Vitamin B2 0.186mg 0.03mg Prune
Vitamin B3 1.882mg 0.3mg Prune
Vitamin B5 0.422mg 0.286mg Prune
Vitamin B6 0.205mg 0.08mg Prune
Folate 4µg 6µg Gooseberry
Vitamin B12 0µg 0µg
Vitamin K 59.5µg µg Prune
Tryptophan 0.025mg mg Prune
Threonine 0.049mg mg Prune
Isoleucine 0.041mg mg Prune
Leucine 0.066mg mg Prune
Lysine 0.05mg mg Prune
Methionine 0.016mg mg Prune
Phenylalanine 0.052mg mg Prune
Valine 0.056mg mg Prune
Histidine 0.027mg mg Prune
Cholesterol 0mg 0mg
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.038g Gooseberry
Monounsaturated Fat 0.053g 0.051g Prune
Polyunsaturated fat 0.062g 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Gooseberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
31
Prune
15
Gooseberry
Mineral Summary Score
35
Prune
10
Gooseberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Prune
5%
Gooseberry
Carbohydrates
64%
Prune
10%
Gooseberry
Fats
2%
Prune
3%
Gooseberry

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 38.13g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 14)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.