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Raisin vs. Gooseberry — In-Depth Nutrition Comparison

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A recap on differences between Raisin and Gooseberry

  • Raisin is higher in Copper, Iron, Potassium, Phosphorus, Vitamin B2, Vitamin B6, Manganese, Vitamin B1, and Magnesium, yet Gooseberry is higher in Vitamin C.
  • Gooseberry covers your daily Vitamin C needs 28% more than Raisin.
  • Raisin contains 6 times more Iron than Gooseberry. While Raisin contains 1.88mg of Iron, Gooseberry contains only 0.31mg.

Food varieties used in this article are Raisins, seedless and Gooseberries, raw.

Infographic

Raisin 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +100%
Contains more Iron +506.5%
Contains more Magnesium +220%
Contains more Phosphorus +274.1%
Contains more Potassium +278.3%
Contains more Zinc +83.3%
Contains more Copper +354.3%
Contains more Manganese +107.6%
Contains less Sodium -90.9%
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Contains more Calcium +100%
Contains more Iron +506.5%
Contains more Magnesium +220%
Contains more Phosphorus +274.1%
Contains more Potassium +278.3%
Contains more Zinc +83.3%
Contains more Copper +354.3%
Contains more Manganese +107.6%
Contains less Sodium -90.9%
Equal in Selenium - 0.6

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.
Raisin
7
:
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +316.7%
Contains more Vitamin B3 +155.3%
Contains more Vitamin B6 +117.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +208.3%
Contains more Vitamin C +1104.3%
Contains more Vitamin B5 +201.1%
Contains more Folate +20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 7% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0% 0%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +316.7%
Contains more Vitamin B3 +155.3%
Contains more Vitamin B6 +117.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +208.3%
Contains more Vitamin C +1104.3%
Contains more Vitamin B5 +201.1%
Contains more Folate +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +248.9%
Contains more Carbs +677.8%
Contains more Other +279.6%
Contains more Fats +26.1%
Contains more Water +469.5%
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 Protein +248.9%
Contains more Carbs +677.8%
Contains more Other +279.6%
Contains more Fats +26.1%
Contains more Water +469.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -34.5%
Contains more Polyunsaturated fat +756.8%
Equal in Monounsaturated Fat - 0.051
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
Contains less Saturated Fat -34.5%
Contains more Polyunsaturated fat +756.8%
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.
Raisin 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 Raisin Gooseberry Opinion
Net carbs 75.48g 5.88g Raisin
Protein 3.07g 0.88g Raisin
Fats 0.46g 0.58g Gooseberry
Carbs 79.18g 10.18g Raisin
Calories 299kcal 44kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 59.19g Gooseberry
Fiber 3.7g 4.3g Gooseberry
Calcium 50mg 25mg Raisin
Iron 1.88mg 0.31mg Raisin
Magnesium 32mg 10mg Raisin
Phosphorus 101mg 27mg Raisin
Potassium 749mg 198mg Raisin
Sodium 11mg 1mg Gooseberry
Zinc 0.22mg 0.12mg Raisin
Copper 0.318mg 0.07mg Raisin
Manganese 0.299mg 0.144mg Raisin
Selenium 0.6µg 0.6µg
Vitamin A 0IU 290IU Gooseberry
Vitamin A RAE 0µg 15µg Gooseberry
Vitamin E 0.12mg 0.37mg Gooseberry
Vitamin C 2.3mg 27.7mg Gooseberry
Vitamin B1 0.106mg 0.04mg Raisin
Vitamin B2 0.125mg 0.03mg Raisin
Vitamin B3 0.766mg 0.3mg Raisin
Vitamin B5 0.095mg 0.286mg Gooseberry
Vitamin B6 0.174mg 0.08mg Raisin
Folate 5µg 6µg Gooseberry
Choline 11.1mg Raisin
Vitamin K 3.5µg Raisin
Tryptophan 0.05mg Raisin
Threonine 0.077mg Raisin
Isoleucine 0.057mg Raisin
Leucine 0.096mg Raisin
Lysine 0.084mg Raisin
Methionine 0.021mg Raisin
Phenylalanine 0.065mg Raisin
Valine 0.083mg Raisin
Histidine 0.072mg Raisin
Saturated Fat 0.058g 0.038g Gooseberry
Monounsaturated Fat 0.051g 0.051g
Polyunsaturated fat 0.037g 0.317g Gooseberry
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin 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
11%
Raisin
14%
Gooseberry
Minerals Daily Need Coverage Score
37%
Raisin
10%
Gooseberry

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 59.19g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 49)
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

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.