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  6. Wheat vs. Gooseberry

Wheat vs. Gooseberry — In-Depth Nutrition Comparison

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Summary of differences between Wheat and Gooseberry

  • Wheat has more Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Iron, Zinc, Magnesium, and Vitamin B1, however, Gooseberry is higher in Vitamin C.
  • Wheat covers your daily need of Selenium 161% more than Gooseberry.
  • Wheat has 35 times more Zinc than Gooseberry. While Wheat has 4.16mg of Zinc, Gooseberry has only 0.12mg.

These are the specific foods used in this comparison Wheat, durum and Gooseberries, raw.

Infographic

Wheat 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.
Wheat
Wheat
9
:
1
Gooseberry
Gooseberry
Contains more Calcium +36%
Contains more Iron +1035.5%
Contains more Magnesium +1340%
Contains more Phosphorus +1781.5%
Contains more Potassium +117.7%
Contains more Zinc +3366.7%
Contains more Copper +690%
Contains more Manganese +1991.7%
Contains more Selenium +14800%
Contains less Sodium -50%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Gooseberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Contains more Calcium +36%
Contains more Iron +1035.5%
Contains more Magnesium +1340%
Contains more Phosphorus +1781.5%
Contains more Potassium +117.7%
Contains more Zinc +3366.7%
Contains more Copper +690%
Contains more Manganese +1991.7%
Contains more Selenium +14800%
Contains less Sodium -50%

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.
Wheat
Wheat
7
:
3
Gooseberry
Gooseberry
Contains more Vitamin B1 +947.5%
Contains more Vitamin B2 +303.3%
Contains more Vitamin B3 +2146%
Contains more Vitamin B5 +226.9%
Contains more Vitamin B6 +423.8%
Contains more Folate +616.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Gooseberry
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 +947.5%
Contains more Vitamin B2 +303.3%
Contains more Vitamin B3 +2146%
Contains more Vitamin B5 +226.9%
Contains more Vitamin B6 +423.8%
Contains more Folate +616.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Gooseberry
Gooseberry
Contains more Protein +1454.5%
Contains more Fats +325.9%
Contains more Carbs +598.7%
Contains more Other +263.3%
Contains more Water +703.2%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Gooseberry
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more Protein +1454.5%
Contains more Fats +325.9%
Contains more Carbs +598.7%
Contains more Other +263.3%
Contains more Water +703.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Gooseberry
Gooseberry
Contains more Monounsaturated Fat +574.5%
Contains more Polyunsaturated fat +208.5%
Contains less Saturated Fat -91.6%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Gooseberry
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
Contains more Monounsaturated Fat +574.5%
Contains more Polyunsaturated fat +208.5%
Contains less Saturated Fat -91.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Gooseberry Opinion
Net carbs 71.13g 5.88g Wheat
Protein 13.68g 0.88g Wheat
Fats 2.47g 0.58g Wheat
Carbs 71.13g 10.18g Wheat
Calories 339kcal 44kcal Wheat
Fiber 4.3g Gooseberry
Calcium 34mg 25mg Wheat
Iron 3.52mg 0.31mg Wheat
Magnesium 144mg 10mg Wheat
Phosphorus 508mg 27mg Wheat
Potassium 431mg 198mg Wheat
Sodium 2mg 1mg Gooseberry
Zinc 4.16mg 0.12mg Wheat
Copper 0.553mg 0.07mg Wheat
Manganese 3.012mg 0.144mg Wheat
Selenium 89.4µg 0.6µg Wheat
Vitamin A 0IU 290IU Gooseberry
Vitamin A RAE 0µg 15µg Gooseberry
Vitamin E 0.37mg Gooseberry
Vitamin C 0mg 27.7mg Gooseberry
Vitamin B1 0.419mg 0.04mg Wheat
Vitamin B2 0.121mg 0.03mg Wheat
Vitamin B3 6.738mg 0.3mg Wheat
Vitamin B5 0.935mg 0.286mg Wheat
Vitamin B6 0.419mg 0.08mg Wheat
Folate 43µg 6µg Wheat
Tryptophan 0.176mg Wheat
Threonine 0.366mg Wheat
Isoleucine 0.533mg Wheat
Leucine 0.934mg Wheat
Lysine 0.303mg Wheat
Methionine 0.221mg Wheat
Phenylalanine 0.681mg Wheat
Valine 0.594mg Wheat
Histidine 0.322mg Wheat
Saturated Fat 0.454g 0.038g Gooseberry
Monounsaturated Fat 0.344g 0.051g Wheat
Polyunsaturated fat 0.978g 0.317g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Gooseberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Wheat
15%
Gooseberry
Minerals Daily Need Coverage Score
168%
Wheat
10%
Gooseberry

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.1)
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.416g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 35)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.