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  6. Prunes vs. Gooseberry

Prunes vs. Gooseberry — In-Depth Nutrition Comparison

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How are Prunes and Gooseberry different?

  • Prunes 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 Prunes.
  • Prunes contains 6 times more Vitamin B3 than Gooseberry. Prunes 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

Prunes 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.
Prunes
Prunes
8
:
2
Gooseberry
Gooseberry
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 more Manganese +107.6%
Contains less Sodium -50%
Contains more Selenium +100%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Gooseberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
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 more Manganese +107.6%
Contains less Sodium -50%
Contains more Selenium +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.
Prunes
Prunes
9
:
2
Gooseberry
Gooseberry
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%
Prunes
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%
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
3
:
2
Gooseberry
Gooseberry
Contains more Protein +147.7%
Contains more Carbs +527.5%
Contains more Other +438.8%
Contains more Fats +52.6%
Contains more Water +184.2%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 Protein +147.7%
Contains more Carbs +527.5%
Contains more Other +438.8%
Contains more Fats +52.6%
Contains more Water +184.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Gooseberry
Gooseberry
Contains less Saturated Fat -56.8%
Contains more Polyunsaturated fat +411.3%
Equal in Monounsaturated Fat - 0.051
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Gooseberry
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
Contains less Saturated Fat -56.8%
Contains more Polyunsaturated fat +411.3%
Equal in Monounsaturated Fat - 0.051

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes 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 Prunes Gooseberry Opinion
Net carbs 56.78g 5.88g Prunes
Protein 2.18g 0.88g Prunes
Fats 0.38g 0.58g Gooseberry
Carbs 63.88g 10.18g Prunes
Calories 240kcal 44kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Gooseberry
Fiber 7.1g 4.3g Prunes
Calcium 43mg 25mg Prunes
Iron 0.93mg 0.31mg Prunes
Magnesium 41mg 10mg Prunes
Phosphorus 69mg 27mg Prunes
Potassium 732mg 198mg Prunes
Sodium 2mg 1mg Gooseberry
Zinc 0.44mg 0.12mg Prunes
Copper 0.281mg 0.07mg Prunes
Manganese 0.299mg 0.144mg Prunes
Selenium 0.3µg 0.6µg Gooseberry
Vitamin A 781IU 290IU Prunes
Vitamin A RAE 39µg 15µg Prunes
Vitamin E 0.43mg 0.37mg Prunes
Vitamin C 0.6mg 27.7mg Gooseberry
Vitamin B1 0.051mg 0.04mg Prunes
Vitamin B2 0.186mg 0.03mg Prunes
Vitamin B3 1.882mg 0.3mg Prunes
Vitamin B5 0.422mg 0.286mg Prunes
Vitamin B6 0.205mg 0.08mg Prunes
Folate 4µg 6µg Gooseberry
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g 0.038g Gooseberry
Monounsaturated Fat 0.053g 0.051g Prunes
Polyunsaturated fat 0.062g 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes 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
31%
Prunes
15%
Gooseberry
Minerals Daily Need Coverage Score
32%
Prunes
10%
Gooseberry

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes 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

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. Prunes - 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.