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  6. Dates vs. Gooseberry

Dates vs. Gooseberry — In-Depth Nutrition Comparison

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The main differences between dates and gooseberries

  • Dates are richer in carbs, copper, fiber, potassium, iron, magnesium, vitamin B6, vitamin B3, and vitamin B5, yet gooseberries are richer in vitamin C.
  • Daily need coverage for vitamin C for gooseberries is 30% higher.
  • Dates contain 7 times more carbs than gooseberries. Dates contain 75.03g of carbs, while gooseberries contain 10.18g.
  • Gooseberries have a lower glycemic index than dates.

Food types used in this article are Dates, deglet noor and Gooseberries, raw.

Infographic

Dates vs Gooseberry infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Dates
Dates
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 +330%
Contains more CalciumCalcium +56%
Contains more PotassiumPotassium +231.3%
Contains more IronIron +229%
Contains more CopperCopper +194.3%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +129.6%
Contains more ManganeseManganese +81.9%
Contains more SeleniumSelenium +400%
Contains less SodiumSodium -50%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Dates
Dates
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 92% 0% 5% 7.4% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +324.7%
Contains more Vitamin B5Vitamin B5 +105.9%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +216.7%
Contains more Vitamin CVitamin C +6825%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +640%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Gooseberry DV% diff.
Vitamin C 0.4mg 27.7mg 30%
Fructose 19.56g 24%
Carbs 75.03g 10.18g 22%
Fiber 8g 4.3g 15%
Copper 0.206mg 0.07mg 15%
Potassium 656mg 198mg 13%
Calories 282kcal 44kcal 12%
Iron 1.02mg 0.31mg 9%
Magnesium 43mg 10mg 8%
Vitamin B6 0.165mg 0.08mg 7%
Vitamin B3 1.274mg 0.3mg 6%
Vitamin B5 0.589mg 0.286mg 6%
Phosphorus 62mg 27mg 5%
Manganese 0.262mg 0.144mg 5%
Selenium 3µg 0.6µg 4%
Protein 2.45g 0.88g 3%
Vitamin B2 0.066mg 0.03mg 3%
Folate 19µg 6µg 3%
Zinc 0.29mg 0.12mg 2%
Vitamin A 0µg 15µg 2%
Vitamin E 0.05mg 0.37mg 2%
Vitamin K 2.7µg 2%
Polyunsaturated fat 0.019g 0.317g 2%
Calcium 39mg 25mg 1%
Vitamin B1 0.052mg 0.04mg 1%
Choline 6.3mg 1%
Protein per 100 calories 0.87g 2g N/A
Calories per 10 g protein 1151kcal 500kcal N/A
Weight per 100 calories 35g 227g N/A
Fats 0.39g 0.58g 0%
Net carbs 67.03g 5.88g N/A
Sugar 63.35g N/A
Sodium 2mg 1mg 0%
Saturated fat 0.032g 0.038g 0%
Monounsaturated fat 0.036g 0.051g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +178.4%
Contains more CarbsCarbs +637%
Contains more FatsFats +48.7%
Contains more WaterWater +328%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 less Sat. FatSaturated fat -15.8%
Contains more Mono. FatMonounsaturated fat +41.7%
Contains more Poly. FatPolyunsaturated fat +1568.4%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.