Blackcurrant vs Gooseberry: Nutrition & Calories Compare


Blackcurrants vs Gooseberry
Nutrition Facts
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Blackcurrants vs Gooseberry 100g Compare
per 100g | Blackcurrant | Gooseberry |
---|---|---|
Calories | 63 | 44 |
Carbohydrates | 15.38 g | 10.18 g |
Fat | 0.41 g | 0.58 g |
Dietary fiber | 4.3 g | 4.3 g |
Protein | 1.4 g | 0.88 g |
Calcium | 55 mg | 25 mg |
Iron | 1.54 mg | 0.31 mg |
Magnessium | 24 mg | 10 mg |
Phosphorus | 59 mg | 27 mg |
Potassium | 322 mg | 198 mg |
Sodium | 2 mg | 1 mg |
Zink | 0.27 mg | 0.12 mg |
Vitaminium A | 230 µg | 290 µg |
Vitaminium B1 (Thiamine) | 0.05 mg | 0.04 mg |
Vitaminium B2 (riboflavin) | 0.05 mg | 0.03 mg |
Vitaminium B3 (Niacin) | 0.3 mg | 0.3 mg |
Vitaminium B5 | 0.398 mg | 0.286 mg |
Vitaminium B6 | 0.066 mg | 0.08 mg |
Vitaminium B9 (Folic acid) | 8 mg | 6 mg |
Vitaminium C | 181 mg | 27.7 mg |
Discovering the Nutritional Gems: Blackcurrant and Gooseberry
When it comes to enriching our diet with fruits, blackcurrants and gooseberries rarely steal the spotlight, yet these berries offer a treasure trove of nutrients and health benefits. Both belonging to the Ribes family, they share some similarities but also possess unique qualities that make them stand out. Before diving into the nutrition battle between blackcurrant and gooseberry, let’s uncover some interesting facts about these underrated fruits.
A Peek into the World of Blackcurrants and Gooseberries
Blackcurrants are known for their deep purple hue and a distinctive tart flavor. They are celebrated across Europe and Asia, not just for their taste but also for their role in traditional medicine. Rich in vitamin C, these berries are used to make jams, jellies, and even liqueurs.
On the other side, Gooseberries vary in color from green to red and have a more diverse taste profile – ranging from sour to sweet. They are a staple in British cuisine, often turned into desserts like pies and crumbles. Gooseberries, while less known for their medicinal properties compared to blackcurrants, are still packed with nutrients and antioxidants.
Nutrition Face-Off: Blackcurrant vs. Gooseberry
When comparing the nutritional content of blackcurrants and gooseberries, it's clear that both have their own set of advantages. Here’s a breakdown of their nutritional values per 100 grams:
- Calories: Blackcurrants contain 63 calories, while gooseberries have a lower count at 44 calories.
- Carbohydrates: With 15.38 grams of carbs, blackcurrants are slightly higher than gooseberries, which have 10.18 grams.
- Fiber: Both fruits are fiber-rich, boasting 4.3 grams each, aiding in digestion and promoting a feeling of fullness.
- Protein: Blackcurrants offer 1.4 grams of protein compared to gooseberries’ 0.88 grams, making them a tad more protein-rich.
- Vitamins and Minerals: Blackcurrants are a powerhouse of vitamin C, providing an impressive 181 mg, far surpassing gooseberries’ 27.7 mg. However, gooseberries lead in vitamin A content with 290 IU against blackcurrants’ 230 IU.
Both fruits have negligible fat and are free of cholesterol, making them heart-healthy choices. They also share a low glycemic index (GI) of 15, indicating that they have a minimal impact on blood sugar levels.
So, Which Berry Wins the Nutrition Battle?
Choosing between blackcurrant and gooseberry ultimately depends on what you’re looking for in your diet. If you need a vitamin C boost, blackcurrants are your best bet. However, for lower calorie options or slightly higher vitamin A content, gooseberries might be preferable.
Despite their differences, both berries offer a host of health benefits, including high fiber content for digestive health, essential minerals like potassium and magnesium, and a variety of vitamins that support overall well-being.
Incorporating these berries into your diet, whether in smoothies, desserts, or as a fresh snack, can add a nutritional punch and introduce new flavors to your palate. So why not give these underrated fruits a chance and enjoy the unique tastes and health benefits they bring to the table?
Blackcurrant 100g
63kcalCalories source
- 87% CARBS.
- 8% PROTEIN
- 5% FAT
Gooseberry 100g
44kcalCalories source
- 82% CARBS
- 7% PROTEIN
- 11% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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