Gooseberries vs kumquats: which is healthier?
They are about equally nutrient-dense: gooseberries scores 88/100 and kumquats 87/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Gooseberries
44 kcal per 100 g. 1 cup: 150 g
Kumquats
71 kcal per 100 g. 5 kumquats: 95 g
Which to pick for your goal
- Fewer caloriesGooseberries44 vs 71 kcal per 100 g
- More proteinKumquats0.9 vs 1.9 g per 100 g
- More fiberKumquats4.3 vs 6.5 g per 100 g
- Less sugarGooseberries0 vs 9.4 g per 100 g
- More potassiumAbout even198 vs 186 mg per 100 g
- Less saturated fatAbout even<0.1 vs 0.1 g per 100 g
Nutrition side by side
| Nutrient | Gooseberries, 100 g | Kumquats, 100 g | Gooseberries, 150 g | Kumquats, 95 g |
|---|---|---|---|---|
| Calories | 44 kcal | 71 kcal | 66 kcal | 67 kcal |
| Protein | 0.9 g | 1.9 g | 1.3 g | 1.8 g |
| Carbohydrates | 10 g | 16 g | 15 g | 15 g |
| Sugars | 0 g | 9.4 g | 0 g | 8.9 g |
| Fiber | 4.3 g | 6.5 g | 6.5 g | 6.2 g |
| Fat | 0.6 g | 0.9 g | 0.9 g | 0.8 g |
| Saturated fat | <0.1 g | 0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 28 mg | 44 mg | 42 mg | 42 mg |
| Vitamin A | 15 µg | 15 µg | 23 µg | 14 µg |
| Potassium | 198 mg | 186 mg | 297 mg | 177 mg |
| Iron | 0.3 mg | 0.9 mg | 0.5 mg | 0.8 mg |
| Calcium | 25 mg | 62 mg | 38 mg | 59 mg |
| Magnesium | 10 mg | 20 mg | 15 mg | 19 mg |
| Sodium | 1 mg | 10 mg | 1.5 mg | 9.5 mg |
Last updated . Scores use the HowHealthyIs Score method.