Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wild rice raw
  5. Compare
  6. Wild rice raw vs. Gooseberry

Wild rice raw vs. Gooseberry — In-Depth Nutrition Comparison

Compare

A recap on differences between Wild rice raw and Gooseberry

  • Wild rice raw is higher in Phosphorus, Zinc, Manganese, Copper, Vitamin B3, Magnesium, Vitamin B6, Folate, and Iron, yet Gooseberry is higher in Vitamin C.
  • Wild rice raw covers your daily Phosphorus needs 58% more than Gooseberry.
  • Wild rice raw contains 50 times more Zinc than Gooseberry. While Wild rice raw contains 5.96mg of Zinc, Gooseberry contains only 0.12mg.

Food varieties used in this article are Wild rice, raw and Gooseberries, raw.

Infographic

Wild rice raw 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.
Wild rice raw
Wild rice raw
8
:
2
Gooseberry
Gooseberry
Contains more Iron +532.3%
Contains more Magnesium +1670%
Contains more Phosphorus +1503.7%
Contains more Potassium +115.7%
Contains more Zinc +4866.7%
Contains more Copper +648.6%
Contains more Manganese +822.9%
Contains more Selenium +366.7%
Contains more Calcium +19%
Contains less Sodium -85.7%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Gooseberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Contains more Iron +532.3%
Contains more Magnesium +1670%
Contains more Phosphorus +1503.7%
Contains more Potassium +115.7%
Contains more Zinc +4866.7%
Contains more Copper +648.6%
Contains more Manganese +822.9%
Contains more Selenium +366.7%
Contains more Calcium +19%
Contains less Sodium -85.7%

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.
Wild rice raw
Wild rice raw
9
:
2
Gooseberry
Gooseberry
Contains more Vitamin E +121.6%
Contains more Vitamin B1 +187.5%
Contains more Vitamin B2 +773.3%
Contains more Vitamin B3 +2144.3%
Contains more Vitamin B5 +275.5%
Contains more Vitamin B6 +388.8%
Contains more Folate +1483.3%
Contains more Vitamin A +1426.3%
Contains more Vitamin C +∞%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 E +121.6%
Contains more Vitamin B1 +187.5%
Contains more Vitamin B2 +773.3%
Contains more Vitamin B3 +2144.3%
Contains more Vitamin B5 +275.5%
Contains more Vitamin B6 +388.8%
Contains more Folate +1483.3%
Contains more Vitamin A +1426.3%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
4
:
1
Gooseberry
Gooseberry
Contains more Protein +1573.9%
Contains more Fats +86.2%
Contains more Carbs +635.8%
Contains more Other +212.2%
Contains more Water +1032.3%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +1573.9%
Contains more Fats +86.2%
Contains more Carbs +635.8%
Contains more Other +212.2%
Contains more Water +1032.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Gooseberry
Gooseberry
Contains more Monounsaturated Fat +211.8%
Contains more Polyunsaturated fat +113.2%
Contains less Saturated Fat -75.6%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Gooseberry
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
Contains more Monounsaturated Fat +211.8%
Contains more Polyunsaturated fat +113.2%
Contains less Saturated Fat -75.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Gooseberry Opinion
Net carbs 68.7g 5.88g Wild rice raw
Protein 14.73g 0.88g Wild rice raw
Fats 1.08g 0.58g Wild rice raw
Carbs 74.9g 10.18g Wild rice raw
Calories 357kcal 44kcal Wild rice raw
Sugar 2.5g Gooseberry
Fiber 6.2g 4.3g Wild rice raw
Calcium 21mg 25mg Gooseberry
Iron 1.96mg 0.31mg Wild rice raw
Magnesium 177mg 10mg Wild rice raw
Phosphorus 433mg 27mg Wild rice raw
Potassium 427mg 198mg Wild rice raw
Sodium 7mg 1mg Gooseberry
Zinc 5.96mg 0.12mg Wild rice raw
Copper 0.524mg 0.07mg Wild rice raw
Manganese 1.329mg 0.144mg Wild rice raw
Selenium 2.8µg 0.6µg Wild rice raw
Vitamin A 19IU 290IU Gooseberry
Vitamin A RAE 1µg 15µg Gooseberry
Vitamin E 0.82mg 0.37mg Wild rice raw
Vitamin C 0mg 27.7mg Gooseberry
Vitamin B1 0.115mg 0.04mg Wild rice raw
Vitamin B2 0.262mg 0.03mg Wild rice raw
Vitamin B3 6.733mg 0.3mg Wild rice raw
Vitamin B5 1.074mg 0.286mg Wild rice raw
Vitamin B6 0.391mg 0.08mg Wild rice raw
Folate 95µg 6µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.179mg Wild rice raw
Threonine 0.469mg Wild rice raw
Isoleucine 0.618mg Wild rice raw
Leucine 1.018mg Wild rice raw
Lysine 0.629mg Wild rice raw
Methionine 0.438mg Wild rice raw
Phenylalanine 0.721mg Wild rice raw
Valine 0.858mg Wild rice raw
Histidine 0.384mg Wild rice raw
Saturated Fat 0.156g 0.038g Gooseberry
Monounsaturated Fat 0.159g 0.051g Wild rice raw
Polyunsaturated fat 0.676g 0.317g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw 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
39%
Wild rice raw
15%
Gooseberry
Minerals Daily Need Coverage Score
96%
Wild rice raw
10%
Gooseberry

Comparison summary

Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.5)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.118g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 42)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.