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  6. Mangosteen vs. Gooseberry

Mangosteen vs. Gooseberry — In-Depth Nutrition Comparison

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The main differences between mangosteen and gooseberries

  • Mangosteen is richer in folate, yet gooseberries are richer in vitamin C, fiber, vitamin A, and vitamin B5.
  • Daily need coverage for vitamin C for gooseberries is 28% higher.
  • Mangosteen contains 5 times more folate than gooseberries. Mangosteen contains 31µg of folate, while gooseberries contain 6µg.
  • Gooseberries have a lower glycemic index than mangosteen.

Food types used in this article are Mangosteen, canned, syrup pack and Gooseberries, raw.

Infographic

Mangosteen 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 3.6% 4.2% 11% 23% 5.7% 3.4% 0.91% 13% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +30%
Contains more ZincZinc +75%
Contains more CalciumCalcium +108.3%
Contains more PotassiumPotassium +312.5%
Contains more PhosphorusPhosphorus +237.5%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +41.2%
~equal in Iron ~0.31mg
~equal in Copper ~0.07mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.7% 0.67% 0% 0% 14% 12% 5.4% 1.9% 4.2% 0% 0% 23% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +80%
Contains more FolateFolate +416.7%
Contains more Vitamin CVitamin C +855.2%
Contains more Vitamin AVitamin A +650%
Contains more Vitamin B5Vitamin B5 +793.8%
Contains more Vitamin B6Vitamin B6 +344.4%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.3mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mangosteen Gooseberry DV% diff.
Vitamin C 2.9mg 27.7mg 28%
Fiber 1.8g 4.3g 10%
Folate 31µg 6µg 6%
Vitamin B6 0.018mg 0.08mg 5%
Vitamin B5 0.032mg 0.286mg 5%
Potassium 48mg 198mg 4%
Carbs 17.91g 10.18g 3%
Phosphorus 8mg 27mg 3%
Polyunsaturated fat 0.317g 2%
Vitamin E 0.37mg 2%
Vitamin B2 0.054mg 0.03mg 2%
Manganese 0.102mg 0.144mg 2%
Vitamin B1 0.054mg 0.04mg 1%
Selenium 0.6µg 1%
Calories 73kcal 44kcal 1%
Vitamin A 2µg 15µg 1%
Protein 0.41g 0.88g 1%
Zinc 0.21mg 0.12mg 1%
Calcium 12mg 25mg 1%
Magnesium 13mg 10mg 1%
Fats 0.58g 0.58g 0%
Net carbs 16.11g 5.88g N/A
Iron 0.3mg 0.31mg 0%
Copper 0.069mg 0.07mg 0%
Sodium 7mg 1mg 0%
Vitamin B3 0.286mg 0.3mg 0%
Saturated fat 0.038g 0%
Monounsaturated fat 0.051g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 81%
Protein: 0.41 g
Fats: 0.58 g
Carbs: 17.91 g
Water: 80.94 g
Other: 0.16 g
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more CarbsCarbs +75.9%
Contains more ProteinProtein +114.6%
Contains more OtherOther +206.3%
~equal in Fats ~0.58g
~equal in Water ~87.87g

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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. Mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/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.