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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
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 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 less Sodium -90.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
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 less Sodium -90.9%

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
Raisin
6
:
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 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
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 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%

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.
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 g Raisin
Fructose 29.68g g Raisin
Sugar 59.19g g 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
Vitamin A 0IU 290IU Gooseberry
Vitamin E 0.12mg 0.37mg Gooseberry
Vitamin D 0IU IU Raisin
Vitamin D 0µg µg Raisin
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
Vitamin B12 0µg 0µg
Vitamin K 3.5µg µg Raisin
Tryptophan 0.05mg mg Raisin
Threonine 0.077mg mg Raisin
Isoleucine 0.057mg mg Raisin
Leucine 0.096mg mg Raisin
Lysine 0.084mg mg Raisin
Methionine 0.021mg mg Raisin
Phenylalanine 0.065mg mg Raisin
Valine 0.083mg mg Raisin
Histidine 0.072mg mg Raisin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.058g 0.038g Gooseberry
Monounsaturated Fat 0.051g 0.051g
Polyunsaturated fat 0.037g 0.317g Gooseberry

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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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
12
Raisin
15
Gooseberry
Mineral Summary Score
41
Raisin
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
18%
Raisin
5%
Gooseberry
Carbohydrates
79%
Raisin
10%
Gooseberry
Fats
2%
Raisin
3%
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

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. 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.