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  6. Raspberry vs. Gooseberry

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" 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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 +120%
Contains more IronIron +122.6%
Contains more CopperCopper +28.6%
Contains more ZincZinc +250%
Contains more ManganeseManganese +365.3%
Contains more PotassiumPotassium +31.1%
Contains more SeleniumSelenium +200%
~equal in Calcium ~25mg
~equal in Phosphorus ~27mg
~equal in Sodium ~1mg

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 87% 2% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
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% 17% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +135.1%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B3Vitamin B3 +99.3%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +250%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +778.8%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B6Vitamin B6 +45.5%
~equal in Vitamin C ~27.7mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 ProteinProtein +36.4%
Contains more FatsFats +12.1%
Contains more CarbsCarbs +17.3%
~equal in Water ~87.87g
~equal in Other ~0.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated Fat: Sat. Fat 0.019 g
Monounsaturated Fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
9% 13% 78%
Saturated Fat: Sat. Fat 0.038 g
Monounsaturated Fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains less Sat. FatSaturated Fat -50%
Contains more Mono. FatMonounsaturated Fat +25.5%
Contains more Poly. FatPolyunsaturated fat +18.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raspberry Gooseberry
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Raspberry Gooseberry Opinion
Calories 52kcal 44kcal Raspberry
Protein 1.2g 0.88g Raspberry
Fats 0.65g 0.58g Raspberry
Vitamin C 26.2mg 27.7mg Gooseberry
Net carbs 5.44g 5.88g Gooseberry
Carbs 11.94g 10.18g Raspberry
Magnesium 22mg 10mg Raspberry
Calcium 25mg 25mg
Potassium 151mg 198mg Gooseberry
Iron 0.69mg 0.31mg Raspberry
Sugar 4.42g Gooseberry
Fiber 6.5g 4.3g Raspberry
Copper 0.09mg 0.07mg Raspberry
Zinc 0.42mg 0.12mg Raspberry
Phosphorus 29mg 27mg Raspberry
Sodium 1mg 1mg
Vitamin A 33IU 290IU Gooseberry
Vitamin A 2µg 15µg Gooseberry
Vitamin E 0.87mg 0.37mg Raspberry
Manganese 0.67mg 0.144mg Raspberry
Selenium 0.2µg 0.6µg 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
Vitamin K 7.8µg Raspberry
Folate 21µg 6µg Raspberry
Choline 12.3mg Raspberry
Saturated Fat 0.019g 0.038g Raspberry
Monounsaturated Fat 0.064g 0.051g Raspberry
Polyunsaturated fat 0.375g 0.317g Raspberry
Fructose 2.35g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Gooseberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16%
Raspberry
14%
Gooseberry
Minerals Daily Need Coverage Score
20%
Raspberry
10%
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 richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

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. 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.