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  6. Brown rice vs. Gooseberry

Brown rice vs. Gooseberry — In-Depth Nutrition Comparison

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The main differences between brown rice and gooseberries

  • Brown rice is richer in manganese, vitamin B3, vitamin B1, phosphorus, selenium, magnesium, and zinc, yet gooseberries are richer in vitamin C, fiber, and vitamin A.
  • Daily need coverage for manganese for brown rice is 36% higher.
  • Brown rice contains 10 times more selenium than gooseberries. Brown rice contains 5.8µg of selenium, while gooseberries contain 0.6µg.
  • Gooseberries have a lower glycemic index than brown rice.

Food types used in this article are Rice, brown, long-grain, cooked and Gooseberries, raw.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +290%
Contains more IronIron +80.6%
Contains more CopperCopper +51.4%
Contains more ZincZinc +491.7%
Contains more PhosphorusPhosphorus +281.5%
Contains more ManganeseManganese +576.4%
Contains more SeleniumSelenium +866.7%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +130.2%
Contains less SodiumSodium -75%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +345%
Contains more Vitamin B2Vitamin B2 +130%
Contains more Vitamin B3Vitamin B3 +753.7%
Contains more Vitamin B5Vitamin B5 +32.9%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +117.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Gooseberry DV% diff.
Manganese 0.974mg 0.144mg 36%
Vitamin C 0mg 27.7mg 31%
Vitamin B3 2.561mg 0.3mg 14%
Vitamin B1 0.178mg 0.04mg 12%
Phosphorus 103mg 27mg 11%
Fiber 1.6g 4.3g 11%
Starch 24.79g 10%
Selenium 5.8µg 0.6µg 9%
Magnesium 39mg 10mg 7%
Zinc 0.71mg 0.12mg 5%
Carbs 25.58g 10.18g 5%
Protein 2.74g 0.88g 4%
Calories 123kcal 44kcal 4%
Copper 0.106mg 0.07mg 4%
Potassium 86mg 198mg 3%
Iron 0.56mg 0.31mg 3%
Vitamin B6 0.123mg 0.08mg 3%
Vitamin B2 0.069mg 0.03mg 3%
Vitamin B5 0.38mg 0.286mg 2%
Choline 9.2mg 2%
Calcium 3mg 25mg 2%
Vitamin A 0µg 15µg 2%
Vitamin E 0.17mg 0.37mg 1%
Fats 0.97g 0.58g 1%
Folate 9µg 6µg 1%
Saturated fat 0.26g 0.038g 1%
Monounsaturated fat 0.369g 0.051g 1%
Net carbs 23.98g 5.88g N/A
Sugar 0.24g N/A
Sodium 4mg 1mg 0%
Vitamin K 0.2µg 0%
Polyunsaturated fat 0.366g 0.317g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +211.4%
Contains more FatsFats +67.2%
Contains more CarbsCarbs +151.3%
Contains more WaterWater +25%
Contains more OtherOther +11.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 more Mono. FatMonounsaturated fat +623.5%
Contains more Poly. FatPolyunsaturated fat +15.5%
Contains less Sat. FatSaturated fat -85.4%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.