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Pomegranate vs Gooseberry - In-Depth Nutrition Comparison

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Summary of differences between Pomegranate and Gooseberry

  • Pomegranate has more Copper, and Folate, however Gooseberry is higher in Vitamin C.
  • Gooseberry covers your daily need of Vitamin C 19% more than Pomegranate.
  • Pomegranate has 6 times more Folate than Gooseberry. While Pomegranate has 38µg of Folate, Gooseberry has only 6µg.

These are the specific foods used in this comparison Pomegranates, raw and Gooseberries, raw.

Infographic

Pomegranate 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 Magnesium +20%
Contains more Phosphorus +33.3%
Contains more Potassium +19.2%
Contains more Zinc +191.7%
Contains more Copper +125.7%
Contains more Calcium +150%
Contains less Sodium -66.7%
Equal in Iron - 0.31
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Contains more Magnesium +20%
Contains more Phosphorus +33.3%
Contains more Potassium +19.2%
Contains more Zinc +191.7%
Contains more Copper +125.7%
Contains more Calcium +150%
Contains less Sodium -66.7%
Equal in Iron - 0.31

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
:
Contains more Vitamin E +62.2%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B5 +31.8%
Contains more Folate +533.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +171.6%
Equal in Vitamin B3 - 0.3
Equal in Vitamin B6 - 0.08
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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 E +62.2%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B5 +31.8%
Contains more Folate +533.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +171.6%
Equal in Vitamin B3 - 0.3
Equal in Vitamin B6 - 0.08

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.
Pomegranate Gooseberry
Rich in minerals 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Gooseberry Opinion
Net carbs 14.7g 5.88g Pomegranate
Protein 1.67g 0.88g Pomegranate
Fats 1.17g 0.58g Pomegranate
Carbs 18.7g 10.18g Pomegranate
Calories 83kcal 44kcal Pomegranate
Starch g g
Fructose g g
Sugar 13.67g g Gooseberry
Fiber 4g 4.3g Gooseberry
Calcium 10mg 25mg Gooseberry
Iron 0.3mg 0.31mg Gooseberry
Magnesium 12mg 10mg Pomegranate
Phosphorus 36mg 27mg Pomegranate
Potassium 236mg 198mg Pomegranate
Sodium 3mg 1mg Gooseberry
Zinc 0.35mg 0.12mg Pomegranate
Copper 0.158mg 0.07mg Pomegranate
Vitamin A 0IU 290IU Gooseberry
Vitamin E 0.6mg 0.37mg Pomegranate
Vitamin D 0IU IU Pomegranate
Vitamin D 0µg µg Pomegranate
Vitamin C 10.2mg 27.7mg Gooseberry
Vitamin B1 0.067mg 0.04mg Pomegranate
Vitamin B2 0.053mg 0.03mg Pomegranate
Vitamin B3 0.293mg 0.3mg Gooseberry
Vitamin B5 0.377mg 0.286mg Pomegranate
Vitamin B6 0.075mg 0.08mg Gooseberry
Folate 38µg 6µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg µg Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.038g Gooseberry
Monounsaturated Fat 0.093g 0.051g Pomegranate
Polyunsaturated fat 0.079g 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate 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
16
Pomegranate
15
Gooseberry
Mineral Summary Score
15
Pomegranate
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
10%
Pomegranate
5%
Gooseberry
Carbohydrates
19%
Pomegranate
10%
Gooseberry
Fats
5%
Pomegranate
3%
Gooseberry

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.082g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 15)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.