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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Raisin
7
:
Contains more Iron +506.5%
Contains more Calcium +100%
Contains more Potassium +278.3%
Contains more Magnesium +220%
Contains more Copper +354.3%
Contains more Zinc +83.3%
Contains more Phosphorus +274.1%
Contains less Sodium -90.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 15% 67% 23% 106% 6% 44% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 18% 8% 24% 4% 12% 1%
Contains more Iron +506.5%
Contains more Calcium +100%
Contains more Potassium +278.3%
Contains more Magnesium +220%
Contains more Copper +354.3%
Contains more Zinc +83.3%
Contains more Phosphorus +274.1%
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 C +1104.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +208.3%
Contains more Vitamin B5 +201.1%
Contains more Folate +20%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 0% 3% 0% 27% 29% 15% 6% 41% 0% 9% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 93% 18% 8% 0% 10% 7% 6% 18% 19% 0% 0% 5%
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 C +1104.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +208.3%
Contains more Vitamin B5 +201.1%
Contains more Folate +20%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
18%
Raisin
5%
Gooseberry
Carbohydrates
79%
Raisin
10%
Gooseberry
Fats
2%
Raisin
3%
Gooseberry

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Raisin Gooseberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food contains less Sugars?
Gooseberry
Gooseberry contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Raisin Gooseberry Opinion
Calories 299 44 Raisin
Protein 3.07 0.88 Raisin
Fats 0.46 0.58 Gooseberry
Vitamin C 2.3 27.7 Gooseberry
Carbs 79.18 10.18 Raisin
Cholesterol 0 0
Vitamin D 0 Raisin
Iron 1.88 0.31 Raisin
Calcium 50 25 Raisin
Potassium 749 198 Raisin
Magnesium 32 10 Raisin
Sugars 59.19 Gooseberry
Fiber 3.7 4.3 Gooseberry
Copper 0.318 0.07 Raisin
Zinc 0.22 0.12 Raisin
Starch 2.7 Raisin
Phosphorus 101 27 Raisin
Sodium 11 1 Gooseberry
Vitamin A 0 290 Gooseberry
Vitamin E 0.12 0.37 Gooseberry
Vitamin D 0 Raisin
Vitamin B1 0.106 0.04 Raisin
Vitamin B2 0.125 0.03 Raisin
Vitamin B3 0.766 0.3 Raisin
Vitamin B5 0.095 0.286 Gooseberry
Vitamin B6 0.174 0.08 Raisin
Vitamin B12 0 0
Vitamin K 3.5 Raisin
Folate 5 6 Gooseberry
Trans Fat 0 0
Saturated Fat 0.058 0.038 Gooseberry
Monounsaturated Fat 0.051 0.051
Polyunsaturated fat 0.037 0.317 Gooseberry
Tryptophan 0.05 Raisin
Threonine 0.077 Raisin
Isoleucine 0.057 Raisin
Leucine 0.096 Raisin
Lysine 0.084 Raisin
Methionine 0.021 Raisin
Phenylalanine 0.065 Raisin
Valine 0.083 Raisin
Histidine 0.072 Raisin
Fructose 29.68 Raisin

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 of 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.