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Avocado vs Peruvian groundcherry - In-Depth Nutrition Comparison

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A recap on differences between Avocado and Peruvian groundcherry

  • Avocado is higher in Vitamin B2, yet Peruvian groundcherry is higher in Vitamin B3, and Iron.

Food varieties used in this article are Avocados, raw, all commercial varieties and Groundcherries, (cape-gooseberries or poha), raw.

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Avocado 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +33.3%
Contains more Phosphorus +30%
Contains more Iron +81.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 3% 0% 0% 0% 0% 18% 0%
Contains more Calcium +33.3%
Contains more Phosphorus +30%
Contains more Iron +81.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +225%
Contains more Vitamin A +393.2%
Contains more Vitamin B1 +64.2%
Contains more Vitamin B3 +61.1%
Equal in Vitamin C - 11
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 37% 44% 0% 0% 28% 10% 53% 0% 0% 0% 0% 0%
Contains more Vitamin B2 +225%
Contains more Vitamin A +393.2%
Contains more Vitamin B1 +64.2%
Contains more Vitamin B3 +61.1%
Equal in Vitamin C - 11

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Avocado
14
Peruvian groundcherry
Mineral Summary Score
24
Avocado
7
Peruvian groundcherry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Avocado
11%
Peruvian groundcherry
Carbohydrates
9%
Avocado
11%
Peruvian groundcherry
Fats
68%
Avocado
3%
Peruvian groundcherry

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Peruvian groundcherry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Peruvian groundcherry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 2.126g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 5)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $0.8)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Avocado Peruvian groundcherry Opinion
Calories 160 53 Avocado
Protein 2 1.9 Avocado
Fats 14.66 0.7 Avocado
Vitamin C 10 11 Peruvian groundcherry
Net carbs 1.8300000429153442 11.199999809265137 Peruvian groundcherry
Carbs 8.53 11.2 Peruvian groundcherry
Cholesterol 0 0
Vitamin D 0 Avocado
Iron 0.55 1 Peruvian groundcherry
Calcium 12 9 Avocado
Potassium 485 Avocado
Magnesium 29 Avocado
Sugar 0.66 Peruvian groundcherry
Fiber 6.7 Avocado
Copper 0.19 Avocado
Zinc 0.64 Avocado
Starch 0.11 Avocado
Phosphorus 52 40 Avocado
Sodium 7 Peruvian groundcherry
Vitamin A 146 720 Peruvian groundcherry
Vitamin E 2.07 Avocado
Vitamin D 0 Avocado
Vitamin B1 0.067 0.11 Peruvian groundcherry
Vitamin B2 0.13 0.04 Avocado
Vitamin B3 1.738 2.8 Peruvian groundcherry
Vitamin B5 1.389 Avocado
Vitamin B6 0.257 Avocado
Vitamin B12 0 0
Vitamin K 21 Avocado
Folate 81 Avocado
Trans Fat 0 0
Saturated Fat 2.126 Peruvian groundcherry
Monounsaturated Fat 9.799 Avocado
Polyunsaturated fat 1.816 Avocado
Tryptophan 0.025 Avocado
Threonine 0.073 Avocado
Isoleucine 0.084 Avocado
Leucine 0.143 Avocado
Lysine 0.132 Avocado
Methionine 0.038 Avocado
Phenylalanine 0.097 Avocado
Valine 0.107 Avocado
Histidine 0.049 Avocado
Fructose 0.12 Avocado

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.