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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
7
:
Contains more Iron +200%
Contains more Calcium +72%
Contains more Potassium +269.7%
Contains more Magnesium +310%
Contains more Copper +301.4%
Contains more Zinc +266.7%
Contains more Phosphorus +155.6%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 18% 8% 24% 4% 12% 1%
Contains more Iron +200%
Contains more Calcium +72%
Contains more Potassium +269.7%
Contains more Magnesium +310%
Contains more Copper +301.4%
Contains more Zinc +266.7%
Contains more Phosphorus +155.6%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 93% 18% 8% 0% 10% 7% 6% 18% 19% 0% 0% 5%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
13%
Prune
5%
Gooseberry
Carbohydrates
64%
Prune
10%
Gooseberry
Fats
2%
Prune
3%
Gooseberry

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Gooseberry
Gooseberry contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Prune Gooseberry Opinion
Calories 240 44 Prune
Protein 2.18 0.88 Prune
Fats 0.38 0.58 Gooseberry
Vitamin C 0.6 27.7 Gooseberry
Carbs 63.88 10.18 Prune
Cholesterol 0 0
Vitamin D 0 Prune
Iron 0.93 0.31 Prune
Calcium 43 25 Prune
Potassium 732 198 Prune
Magnesium 41 10 Prune
Sugars 38.13 Gooseberry
Fiber 7.1 4.3 Prune
Copper 0.281 0.07 Prune
Zinc 0.44 0.12 Prune
Starch 5.11 Prune
Phosphorus 69 27 Prune
Sodium 2 1 Gooseberry
Vitamin A 781 290 Prune
Vitamin E 0.43 0.37 Prune
Vitamin D 0 Prune
Vitamin B1 0.051 0.04 Prune
Vitamin B2 0.186 0.03 Prune
Vitamin B3 1.882 0.3 Prune
Vitamin B5 0.422 0.286 Prune
Vitamin B6 0.205 0.08 Prune
Vitamin B12 0 0
Vitamin K 59.5 Prune
Folate 4 6 Gooseberry
Trans Fat 0 Prune
Saturated Fat 0.088 0.038 Gooseberry
Monounsaturated Fat 0.053 0.051 Prune
Polyunsaturated fat 0.062 0.317 Gooseberry
Tryptophan 0.025 Prune
Threonine 0.049 Prune
Isoleucine 0.041 Prune
Leucine 0.066 Prune
Lysine 0.05 Prune
Methionine 0.016 Prune
Phenylalanine 0.052 Prune
Valine 0.056 Prune
Histidine 0.027 Prune
Fructose 12.45 Prune

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.