Yam vs. Gooseberry — In-Depth Nutrition Comparison
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How are Yam and Gooseberry different?
- Yam is richer in Potassium, Vitamin B6, Copper, Manganese, and Vitamin B1, while Gooseberry is higher in Vitamin C.
- Yam covers your daily need of Potassium 18% more than Gooseberry.
- Yam contains 4 times more Folate than Gooseberry. Yam contains 23µg of Folate, while Gooseberry contains 6µg.
Yam, raw and Gooseberries, raw types were used in this article.
Infographic
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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.
Contains
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Iron
+74.2%
Contains
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Magnesium
+110%
Contains
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Phosphorus
+103.7%
Contains
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Potassium
+312.1%
Contains
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Zinc
+100%
Contains
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Copper
+154.3%
Contains
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Manganese
+175.7%
Contains
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Selenium
+16.7%
Contains
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Calcium
+47.1%
Contains
less
Sodium
-88.9%
Contains
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Iron
+74.2%
Contains
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Magnesium
+110%
Contains
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Phosphorus
+103.7%
Contains
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Potassium
+312.1%
Contains
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Zinc
+100%
Contains
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Copper
+154.3%
Contains
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Manganese
+175.7%
Contains
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Selenium
+16.7%
Contains
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Calcium
+47.1%
Contains
less
Sodium
-88.9%
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.
:
Contains
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Vitamin B1
+180%
Contains
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Vitamin B3
+84%
Contains
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Vitamin B6
+266.3%
Contains
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Folate
+283.3%
Contains
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Vitamin A
+110.1%
Contains
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Vitamin C
+62%
Equal in Vitamin E - 0.37
Equal in Vitamin B2 - 0.03
Equal in Vitamin B5 - 0.286
Contains
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Vitamin B1
+180%
Contains
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Vitamin B3
+84%
Contains
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Vitamin B6
+266.3%
Contains
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Folate
+283.3%
Contains
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Vitamin A
+110.1%
Contains
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Vitamin C
+62%
Equal in Vitamin E - 0.37
Equal in Vitamin B2 - 0.03
Equal in Vitamin B5 - 0.286
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+73.9%
Contains
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Carbs
+173.9%
Contains
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Other
+67.3%
Contains
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Fats
+241.2%
Contains
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Water
+26.3%
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
0.88 g
Fats:
0.58 g
Carbs:
10.18 g
Water:
87.87 g
Other:
0.49 g
Contains
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Protein
+73.9%
Contains
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Carbs
+173.9%
Contains
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Other
+67.3%
Contains
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Fats
+241.2%
Contains
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Water
+26.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+750%
Contains
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Polyunsaturated fat
+317.1%
Equal in Saturated Fat - 0.038
Saturated Fat:
0.037 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.076 g
Saturated Fat:
0.038 g
Monounsaturated Fat:
0.051 g
Polyunsaturated fat:
0.317 g
Contains
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Monounsaturated Fat
+750%
Contains
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Polyunsaturated fat
+317.1%
Equal in Saturated Fat - 0.038
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 23.78g | 5.88g |
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| Protein | 1.53g | 0.88g |
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| Fats | 0.17g | 0.58g |
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| Carbs | 27.88g | 10.18g |
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| Calories | 118kcal | 44kcal |
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| Sugar | 0.5g |
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| Fiber | 4.1g | 4.3g |
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| Calcium | 17mg | 25mg |
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| Iron | 0.54mg | 0.31mg |
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| Magnesium | 21mg | 10mg |
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| Phosphorus | 55mg | 27mg |
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| Potassium | 816mg | 198mg |
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| Sodium | 9mg | 1mg |
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| Zinc | 0.24mg | 0.12mg |
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| Copper | 0.178mg | 0.07mg |
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| Manganese | 0.397mg | 0.144mg |
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| Selenium | 0.7µg | 0.6µg |
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| Vitamin A | 138IU | 290IU |
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| Vitamin A RAE | 7µg | 15µg |
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| Vitamin E | 0.35mg | 0.37mg |
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| Vitamin C | 17.1mg | 27.7mg |
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| Vitamin B1 | 0.112mg | 0.04mg |
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| Vitamin B2 | 0.032mg | 0.03mg |
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| Vitamin B3 | 0.552mg | 0.3mg |
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| Vitamin B5 | 0.314mg | 0.286mg |
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| Vitamin B6 | 0.293mg | 0.08mg |
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| Folate | 23µg | 6µg |
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| Vitamin K | 2.3µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.054mg |
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| Isoleucine | 0.052mg |
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| Leucine | 0.096mg |
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| Lysine | 0.059mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.071mg |
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| Valine | 0.062mg |
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| Histidine | 0.034mg |
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| Saturated Fat | 0.037g | 0.038g |
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| Monounsaturated Fat | 0.006g | 0.051g |
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| Polyunsaturated fat | 0.076g | 0.317g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
19%
15%
Minerals Daily Need Coverage Score
26%
10%
Comparison summary
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Yam is cheaper (difference - $0.3)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Gooseberry contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Gooseberry is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)