Prunes vs. Gooseberry — In-Depth Nutrition Comparison
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How are prunes and gooseberries different?
- Prunes are richer in copper, potassium, vitamin B2, fiber, vitamin B3, vitamin B6, iron, magnesium, and manganese, while gooseberries are higher in vitamin C.
- Gooseberries cover your daily need for vitamin C, 30% more than prunes.
- Prunes contain 6 times more vitamin B3 than gooseberries. Prunes contain 1.882mg of vitamin B3, while gooseberries contain 0.3mg.
- Prunes have a higher glycemic index (29) than gooseberries (15).
Plums, dried (prunes), uncooked and Gooseberries, raw types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +310% |
| Contains more CalciumCalcium | +72% |
| Contains more PotassiumPotassium | +269.7% |
| Contains more IronIron | +200% |
| Contains more CopperCopper | +301.4% |
| Contains more ZincZinc | +266.7% |
| Contains more PhosphorusPhosphorus | +155.6% |
| Contains more ManganeseManganese | +107.6% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +100% |
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.
| Contains more Vitamin AVitamin A | +160% |
| Contains more Vitamin EVitamin E | +16.2% |
| Contains more Vitamin B1Vitamin B1 | +27.5% |
| Contains more Vitamin B2Vitamin B2 | +520% |
| Contains more Vitamin B3Vitamin B3 | +527.3% |
| Contains more Vitamin B5Vitamin B5 | +47.6% |
| Contains more Vitamin B6Vitamin B6 | +156.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +4516.7% |
| Contains more FolateFolate | +50% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
0.88 g
Fats:
0.58 g
Carbs:
10.18 g
Water:
87.87 g
Other:
0.49 g
| Contains more ProteinProtein | +147.7% |
| Contains more CarbsCarbs | +527.5% |
| Contains more OtherOther | +438.8% |
| Contains more FatsFats | +52.6% |
| Contains more WaterWater | +184.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
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 | -56.8% |
| Contains more Poly. FatPolyunsaturated fat | +411.3% |
~equal in
Monounsaturated fat
~0.051g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 59.5µg | 50% | |
| Vitamin C | 0.6mg | 27.7mg | 30% |
| Copper | 0.281mg | 0.07mg | 23% |
| Carbs | 63.88g | 10.18g | 18% |
| Fructose | 12.45g | 16% | |
| Potassium | 732mg | 198mg | 16% |
| Vitamin B2 | 0.186mg | 0.03mg | 12% |
| Fiber | 7.1g | 4.3g | 11% |
| Vitamin B6 | 0.205mg | 0.08mg | 10% |
| Vitamin B3 | 1.882mg | 0.3mg | 10% |
| Calories | 240kcal | 44kcal | 10% |
| Iron | 0.93mg | 0.31mg | 8% |
| Manganese | 0.299mg | 0.144mg | 7% |
| Magnesium | 41mg | 10mg | 7% |
| Phosphorus | 69mg | 27mg | 6% |
| Zinc | 0.44mg | 0.12mg | 3% |
| Vitamin A | 39µg | 15µg | 3% |
| Protein | 2.18g | 0.88g | 3% |
| Vitamin B5 | 0.422mg | 0.286mg | 3% |
| Starch | 5.11g | 2% | |
| Polyunsaturated fat | 0.062g | 0.317g | 2% |
| Choline | 10.1mg | 2% | |
| Calcium | 43mg | 25mg | 2% |
| Vitamin B1 | 0.051mg | 0.04mg | 1% |
| Selenium | 0.3µg | 0.6µg | 1% |
| Folate | 4µg | 6µg | 1% |
| Fats | 0.38g | 0.58g | 0% |
| Net carbs | 56.78g | 5.88g | N/A |
| Sugar | 38.13g | N/A | |
| Sodium | 2mg | 1mg | 0% |
| Vitamin E | 0.43mg | 0.37mg | 0% |
| Saturated fat | 0.088g | 0.038g | 0% |
| Monounsaturated fat | 0.053g | 0.051g | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.041mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.05mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.052mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
13%
Minerals Daily Need Coverage Score
32%
10%
Comparison summary
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry is lower in Sugar (difference - 38.13g)
Which food contains less Sodium?
Gooseberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Gooseberry is lower in Saturated fat (difference - 0.05g)
Which food is lower in glycemic index?
Gooseberry is lower in glycemic index (difference - 14)
Which food is cheaper?
Gooseberry is cheaper (difference - $1.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)