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Raspberry vs Gooseberry - In-Depth Nutrition Comparison

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How are Raspberry and Gooseberry different?

  • Raspberry has more Manganese, and Fiber than Gooseberry.
  • Daily need coverage for Manganese from Raspberry is 23% higher.
  • Raspberry contains 4 times more Folate than Gooseberry. While Raspberry contains 21µg of Folate, Gooseberry contains only 6µg.

Raspberries, raw and Gooseberries, raw are the varieties used in this article.

Infographic

Raspberry 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 Iron +122.6%
Contains more Magnesium +120%
Contains more Zinc +250%
Contains more Copper +28.6%
Contains more Potassium +31.1%
Equal in Calcium - 25
Equal in Phosphorus - 27
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Contains more Iron +122.6%
Contains more Magnesium +120%
Contains more Zinc +250%
Contains more Copper +28.6%
Contains more Potassium +31.1%
Equal in Calcium - 25
Equal in Phosphorus - 27
Equal in Sodium - 1

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 +135.1%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B3 +99.3%
Contains more Vitamin B5 +15%
Contains more Folate +250%
Contains more Vitamin A +778.8%
Contains more Vitamin B1 +25%
Contains more Vitamin B6 +45.5%
Equal in Vitamin C - 27.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
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 +135.1%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B3 +99.3%
Contains more Vitamin B5 +15%
Contains more Folate +250%
Contains more Vitamin A +778.8%
Contains more Vitamin B1 +25%
Contains more Vitamin B6 +45.5%
Equal in Vitamin C - 27.7

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.
Raspberry Gooseberry
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raspberry Gooseberry Opinion
Net carbs 5.44g 5.88g Gooseberry
Protein 1.2g 0.88g Raspberry
Fats 0.65g 0.58g Raspberry
Carbs 11.94g 10.18g Raspberry
Calories 52kcal 44kcal Raspberry
Starch 0g g Raspberry
Fructose 2.35g g Raspberry
Sugar 4.42g g Gooseberry
Fiber 6.5g 4.3g Raspberry
Calcium 25mg 25mg
Iron 0.69mg 0.31mg Raspberry
Magnesium 22mg 10mg Raspberry
Phosphorus 29mg 27mg Raspberry
Potassium 151mg 198mg Gooseberry
Sodium 1mg 1mg
Zinc 0.42mg 0.12mg Raspberry
Copper 0.09mg 0.07mg Raspberry
Vitamin A 33IU 290IU Gooseberry
Vitamin E 0.87mg 0.37mg Raspberry
Vitamin D 0IU IU Raspberry
Vitamin D 0µg µg Raspberry
Vitamin C 26.2mg 27.7mg Gooseberry
Vitamin B1 0.032mg 0.04mg Gooseberry
Vitamin B2 0.038mg 0.03mg Raspberry
Vitamin B3 0.598mg 0.3mg Raspberry
Vitamin B5 0.329mg 0.286mg Raspberry
Vitamin B6 0.055mg 0.08mg Gooseberry
Folate 21µg 6µg Raspberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg µg Raspberry
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 0.019g 0.038g Raspberry
Monounsaturated Fat 0.064g 0.051g Raspberry
Polyunsaturated fat 0.375g 0.317g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry 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
17
Raspberry
15
Gooseberry
Mineral Summary Score
15
Raspberry
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
7%
Raspberry
5%
Gooseberry
Carbohydrates
12%
Raspberry
10%
Gooseberry
Fats
3%
Raspberry
3%
Gooseberry

Comparison summary

Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.019g)
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 4.42g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 11)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $0.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.