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Orange juice vs. Peruvian groundcherry — In-Depth Nutrition Comparison

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The main differences between Orange juice and Peruvian groundcherry

  • Orange juice is richer in Vitamin C, yet Peruvian groundcherry is richer in Vitamin B3, and Iron.
  • Daily need coverage for Vitamin C from Orange juice is 43% higher.

Food types used in this article are Orange juice, raw and Groundcherries, (cape-gooseberries or poha), raw.

Infographic

Orange juice vs Peruvian groundcherry infographic
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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.
Contains more Calcium +22.2%
Contains more Iron +400%
Contains more Phosphorus +135.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 0% 18% 0% 0% 0% 0% 0% 0%
Contains more Calcium +22.2%
Contains more Iron +400%
Contains more Phosphorus +135.3%

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.
:
Contains more Vitamin C +354.5%
Contains more Vitamin A +260%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +600%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 44% 0% 0% 37% 28% 10% 53% 0% 0% 0% 0% 0%
Contains more Vitamin C +354.5%
Contains more Vitamin A +260%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +171.4%
Contains more Fats +250%
Contains more Other +100%
Equal in Carbs - 11.2
Equal in Water - 85.4
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
2% 11% 85%
Protein: 1.9 g
Fats: 0.7 g
Carbs: 11.2 g
Water: 85.4 g
Other: 0.8 g
Contains more Protein +171.4%
Contains more Fats +250%
Contains more Other +100%
Equal in Carbs - 11.2
Equal in Water - 85.4

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange juice Peruvian groundcherry Opinion
Net carbs 10.2g 11.2g Peruvian groundcherry
Protein 0.7g 1.9g Peruvian groundcherry
Fats 0.2g 0.7g Peruvian groundcherry
Carbs 10.4g 11.2g Peruvian groundcherry
Calories 45kcal 53kcal Peruvian groundcherry
Sugar 8.4g Peruvian groundcherry
Fiber 0.2g Orange juice
Calcium 11mg 9mg Orange juice
Iron 0.2mg 1mg Peruvian groundcherry
Magnesium 11mg Orange juice
Phosphorus 17mg 40mg Peruvian groundcherry
Potassium 200mg Orange juice
Sodium 1mg Peruvian groundcherry
Zinc 0.05mg Orange juice
Copper 0.044mg Orange juice
Manganese 0.014mg Orange juice
Selenium 0.1µg Orange juice
Vitamin A 200IU 720IU Peruvian groundcherry
Vitamin A RAE 10µg 36µg Peruvian groundcherry
Vitamin E 0.04mg Orange juice
Vitamin C 50mg 11mg Orange juice
Vitamin B1 0.09mg 0.11mg Peruvian groundcherry
Vitamin B2 0.03mg 0.04mg Peruvian groundcherry
Vitamin B3 0.4mg 2.8mg Peruvian groundcherry
Vitamin B5 0.19mg Orange juice
Vitamin B6 0.04mg Orange juice
Folate 30µg Orange juice
Vitamin K 0.1µg Orange juice
Tryptophan 0.002mg Orange juice
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.009mg Orange juice
Methionine 0.003mg Orange juice
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice
Saturated Fat 0.024g Peruvian groundcherry
Monounsaturated Fat 0.036g Orange juice
Polyunsaturated fat 0.04g Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Peruvian groundcherry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Orange juice
14%
Peruvian groundcherry
Minerals Daily Need Coverage Score
6%
Orange juice
6%
Peruvian groundcherry

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 8.4g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Orange juice
Orange juice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Peruvian groundcherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173043/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.