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Almonds vs. Peruvian groundcherry — In-Depth Nutrition Comparison

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How are almonds and Peruvian groundcherry different?

  • Almonds are higher in vitamin B2, phosphorus, iron, calcium, vitamin B1, and vitamin B3; however, Peruvian groundcherry is richer in vitamin A and vitamin C.
  • Daily need coverage for vitamin B2 for almonds is 84% higher.
  • Almonds contain 30 times more calcium than Peruvian groundcherry. While almonds contain 269mg of calcium, Peruvian groundcherry contains only 9mg.
  • Almonds have a lower glycemic index (0) than Peruvian groundcherry (35).

Nuts, almonds and Groundcherries, (cape-gooseberries or poha), raw are the varieties used in this article.

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Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 2.7% 0% 38% 0% 0% 17% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2888.9%
Contains more PotassiumPotassium +∞%
Contains more IronIron +271%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +1102.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 12% 0% 0% 28% 9.2% 53% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +86.4%
Contains more Vitamin B2Vitamin B2 +2745%
Contains more Vitamin B3Vitamin B3 +29.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Peruvian groundcherry DV% diff.
Vitamin E 25.63mg 171%
Copper 1.031mg 115%
Manganese 2.179mg 95%
Vitamin B2 1.138mg 0.04mg 84%
Polyunsaturated fat 12.329g 82%
Monounsaturated fat 31.551g 79%
Fats 49.93g 0.7g 76%
Magnesium 270mg 64%
Phosphorus 481mg 40mg 63%
Fiber 12.5g 50%
Protein 21.15g 1.9g 39%
Iron 3.71mg 1mg 34%
Zinc 3.12mg 28%
Calories 579kcal 53kcal 26%
Calcium 269mg 9mg 26%
Potassium 733mg 22%
Saturated fat 3.802g 17%
Vitamin C 0mg 11mg 12%
Vitamin B6 0.137mg 11%
Folate 44µg 11%
Vitamin B5 0.471mg 9%
Choline 52.1mg 9%
Vitamin B1 0.205mg 0.11mg 8%
Selenium 4.1µg 7%
Vitamin B3 3.618mg 2.8mg 5%
Vitamin A 0µg 36µg 4%
Carbs 21.55g 11.2g 3%
Net carbs 9.05g 11.2g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 1mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 ProteinProtein +1013.2%
Contains more FatsFats +7032.9%
Contains more CarbsCarbs +92.4%
Contains more OtherOther +270%
Contains more WaterWater +1836.5%

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.