Gooseberries, raw vs Guava sauce, cooked
Original comparison by NutriVerdict
Bottom line: Gooseberries, raw and Guava sauce, cooked score the same on nutrient density, 93 of 100.
Gooseberries and guava sauce both score 93 of 100 for nutrient density, so they rate evenly overall. Gooseberries are higher in fiber, 4.3 g per 100 g against 3.6 g, and carry less sodium, 1 mg versus 4 mg, while guava sauce runs lower in calories, 36 versus 44, and lower in fat, 0.14 g against 0.58 g.
Choose gooseberries when raw fiber and low sodium are the priority, such as in a fresh fruit dish. Choose guava sauce when you want a lower-calorie, lower-fat cooked fruit option for topping or baking. With tied scores, the choice comes down to whether fiber or calorie count matters more; gooseberries' sugar content is not reported here for a full comparison.
Head to head, per 100 g
| Metric | Gooseberries, raw | Guava sauce, cooked |
|---|---|---|
| Nutrient Density Score | 93 | 93 |
| Calories | 44 kcal | 36 kcal |
| Protein | 0.9 g | 0.3 g |
| Carbohydrate | 10 g | 9.5 g |
| Dietary fiber | 4.3 g | 3.6 g |
| Sugars | - | 5.9 g |
| Total fat | 0.6 g | 0.1 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 1 mg | 4 mg |
| Potassium | 198 mg | 225 mg |
| Calcium | 25 mg | 7 mg |
| Iron | 0.3 mg | 0.2 mg |
| Magnesium | 10 mg | 7 mg |
| Vitamin C | 28 mg | 146 mg |
| Vitamin A | 15 ug | 14 ug |
| Vitamin E | 0.4 mg | 0.6 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Which has more protein, Gooseberries, raw or Guava sauce, cooked?
Gooseberries, raw has more protein, 0.9 g per 100 g to 0.3 g.
Which has fewer calories?
Guava sauce, cooked is lower in calories, 36 kcal per 100 g to 44 kcal.
Which has more fiber?
Gooseberries, raw has more dietary fiber, 4.3 g per 100 g to 3.6 g.
Full Gooseberries, raw profile Full Guava sauce, cooked profile