Prunes vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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How are Prunes and Peruvian groundcherry different?
- Prunes is higher in Vitamin B2, however, Peruvian groundcherry is richer in Vitamin C, and Vitamin B3.
- Daily need coverage for Vitamin C from Peruvian groundcherry is 12% higher.
- Prunes contains 5 times more Calcium than Peruvian groundcherry. While Prunes contains 43mg of Calcium, Peruvian groundcherry contains only 9mg.
Plums, dried (prunes), uncooked and Groundcherries, (cape-gooseberries or poha), raw are the varieties used in this article.
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
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Calcium
+377.8%
Contains
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Phosphorus
+72.5%
Equal in Iron - 1
Contains
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Calcium
+377.8%
Contains
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Phosphorus
+72.5%
Equal in Iron - 1
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.
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Contains
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Vitamin B2
+365%
Contains
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Vitamin C
+1733.3%
Contains
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Vitamin B1
+115.7%
Contains
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Vitamin B3
+48.8%
Equal in Vitamin A - 720
Contains
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Vitamin B2
+365%
Contains
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Vitamin C
+1733.3%
Contains
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Vitamin B1
+115.7%
Contains
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Vitamin B3
+48.8%
Equal in Vitamin A - 720
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+14.7%
Contains
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Carbs
+470.4%
Contains
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Other
+230%
Contains
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Fats
+84.2%
Contains
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Water
+176.2%
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
Contains
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Protein
+14.7%
Contains
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Carbs
+470.4%
Contains
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Other
+230%
Contains
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Fats
+84.2%
Contains
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Water
+176.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 56.78g | 11.2g |
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| Protein | 2.18g | 1.9g |
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| Fats | 0.38g | 0.7g |
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| Carbs | 63.88g | 11.2g |
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| Calories | 240kcal | 53kcal |
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| Starch | 5.11g |
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| Fructose | 12.45g |
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| Sugar | 38.13g |
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| Fiber | 7.1g |
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| Calcium | 43mg | 9mg |
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| Iron | 0.93mg | 1mg |
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| Magnesium | 41mg |
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| Phosphorus | 69mg | 40mg |
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| Potassium | 732mg |
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| Sodium | 2mg |
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| Zinc | 0.44mg |
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| Copper | 0.281mg |
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| Manganese | 0.299mg |
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| Selenium | 0.3µg |
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| Vitamin A | 781IU | 720IU |
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| Vitamin A RAE | 39µg | 36µg |
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| Vitamin E | 0.43mg |
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| Vitamin C | 0.6mg | 11mg |
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| Vitamin B1 | 0.051mg | 0.11mg |
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| Vitamin B2 | 0.186mg | 0.04mg |
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| Vitamin B3 | 1.882mg | 2.8mg |
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| Vitamin B5 | 0.422mg |
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| Vitamin B6 | 0.205mg |
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| Folate | 4µg |
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| Vitamin K | 59.5µg |
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| Tryptophan | 0.025mg |
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| Threonine | 0.049mg |
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| Isoleucine | 0.041mg |
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| Leucine | 0.066mg |
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| Lysine | 0.05mg |
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| Methionine | 0.016mg |
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| Phenylalanine | 0.052mg |
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| Valine | 0.056mg |
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| Histidine | 0.027mg |
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| Saturated Fat | 0.088g |
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| Monounsaturated Fat | 0.053g |
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| Polyunsaturated fat | 0.062g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
31%
14%
Minerals Daily Need Coverage Score
32%
6%
Comparison summary
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Peruvian groundcherry is lower in Sugar (difference - 38.13g)
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry is lower in Saturated Fat (difference - 0.088g)
Which food is cheaper?
Peruvian groundcherry is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)