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  6. Zucchini vs. Gooseberry

Zucchini vs. Gooseberry — In-Depth Nutrition Comparison

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The main differences between Zucchini and Gooseberry

  • Zucchini is richer in Vitamin B6, yet Gooseberry is richer in Fiber, and Vitamin C.
  • Daily need coverage for Fiber from Gooseberry is 13% higher.
  • Zucchini contains 4 times more Folate than Gooseberry. Zucchini contains 24µg of Folate, while Gooseberry contains 6µg.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Gooseberries, raw.

Infographic

Zucchini 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.
Zucchini
Zucchini
6
:
4
Gooseberry
Gooseberry
Contains more Iron +19.4%
Contains more Magnesium +80%
Contains more Phosphorus +40.7%
Contains more Potassium +31.8%
Contains more Zinc +166.7%
Contains more Manganese +22.9%
Contains more Calcium +56.3%
Contains less Sodium -87.5%
Contains more Copper +32.1%
Contains more Selenium +200%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Gooseberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Contains more Iron +19.4%
Contains more Magnesium +80%
Contains more Phosphorus +40.7%
Contains more Potassium +31.8%
Contains more Zinc +166.7%
Contains more Manganese +22.9%
Contains more Calcium +56.3%
Contains less Sodium -87.5%
Contains more Copper +32.1%
Contains more Selenium +200%

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.
Zucchini
Zucchini
7
:
4
Gooseberry
Gooseberry
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +213.3%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B6 +103.8%
Contains more Folate +300%
Contains more Vitamin A +45%
Contains more Vitamin E +208.3%
Contains more Vitamin C +54.7%
Contains more Vitamin B5 +40.2%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 +12.5%
Contains more Vitamin B2 +213.3%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B6 +103.8%
Contains more Folate +300%
Contains more Vitamin A +45%
Contains more Vitamin E +208.3%
Contains more Vitamin C +54.7%
Contains more Vitamin B5 +40.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
3
:
2
Gooseberry
Gooseberry
Contains more Protein +37.5%
Contains more Other +16.3%
Contains more Fats +81.3%
Contains more Carbs +227.3%
Equal in Water - 87.87
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +37.5%
Contains more Other +16.3%
Contains more Fats +81.3%
Contains more Carbs +227.3%
Equal in Water - 87.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
0
:
3
Gooseberry
Gooseberry
Contains less Saturated Fat -54.8%
Contains more Monounsaturated Fat +363.6%
Contains more Polyunsaturated fat +248.4%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Gooseberry
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
Contains less Saturated Fat -54.8%
Contains more Monounsaturated Fat +363.6%
Contains more Polyunsaturated fat +248.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Gooseberry Opinion
Net carbs 2.11g 5.88g Gooseberry
Protein 1.21g 0.88g Zucchini
Fats 0.32g 0.58g Gooseberry
Carbs 3.11g 10.18g Gooseberry
Calories 17kcal 44kcal Gooseberry
Fructose 1.38g Zucchini
Sugar 2.5g Gooseberry
Fiber 1g 4.3g Gooseberry
Calcium 16mg 25mg Gooseberry
Iron 0.37mg 0.31mg Zucchini
Magnesium 18mg 10mg Zucchini
Phosphorus 38mg 27mg Zucchini
Potassium 261mg 198mg Zucchini
Sodium 8mg 1mg Gooseberry
Zinc 0.32mg 0.12mg Zucchini
Copper 0.053mg 0.07mg Gooseberry
Manganese 0.177mg 0.144mg Zucchini
Selenium 0.2µg 0.6µg Gooseberry
Vitamin A 200IU 290IU Gooseberry
Vitamin A RAE 10µg 15µg Gooseberry
Vitamin E 0.12mg 0.37mg Gooseberry
Vitamin C 17.9mg 27.7mg Gooseberry
Vitamin B1 0.045mg 0.04mg Zucchini
Vitamin B2 0.094mg 0.03mg Zucchini
Vitamin B3 0.451mg 0.3mg Zucchini
Vitamin B5 0.204mg 0.286mg Gooseberry
Vitamin B6 0.163mg 0.08mg Zucchini
Folate 24µg 6µg Zucchini
Vitamin K 4.3µg Zucchini
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.084g 0.038g Gooseberry
Monounsaturated Fat 0.011g 0.051g Gooseberry
Polyunsaturated fat 0.091g 0.317g Gooseberry
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

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

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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%
Zucchini
15%
Gooseberry
Minerals Daily Need Coverage Score
12%
Zucchini
10%
Gooseberry

Comparison summary

Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.1)
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 - 7mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.046g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.