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Avocado vs. Peruvian groundcherry — In-Depth Nutrition Comparison

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A recap on the differences between avocadoes and Peruvian groundcherry

  • Avocadoes are higher in vitamin B2, yet Peruvian groundcherry is higher in vitamin A, vitamin B3, and iron.
  • Peruvian groundcherry covers your daily vitamin A needs 11% more than avocadoes.
  • Avocadoes contain 3 times more vitamin B2 than Peruvian groundcherry. While avocadoes contain 0.13mg of vitamin B2, Peruvian groundcherry contains only 0.04mg.

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" 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 +33.3%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +30%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +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" 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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 B2Vitamin B2 +225%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +414.3%
Contains more Vitamin B1Vitamin B1 +64.2%
Contains more Vitamin B3Vitamin B3 +61.1%
~equal in Vitamin C ~11mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Peruvian groundcherry DV% diff.
Vitamin B5 1.389mg 28%
Fiber 6.7g 27%
Monounsaturated fat 9.799g 24%
Fats 14.66g 0.7g 21%
Copper 0.19mg 21%
Folate 81µg 20%
Vitamin B6 0.257mg 20%
Vitamin K 21µg 18%
Potassium 485mg 14%
Vitamin E 2.07mg 14%
Polyunsaturated fat 1.816g 12%
Saturated fat 2.126g 10%
Vitamin B2 0.13mg 0.04mg 7%
Magnesium 29mg 7%
Vitamin B3 1.738mg 2.8mg 7%
Iron 0.55mg 1mg 6%
Zinc 0.64mg 6%
Manganese 0.142mg 6%
Calories 160kcal 53kcal 5%
Vitamin B1 0.067mg 0.11mg 4%
Vitamin A 7µg 36µg 3%
Choline 14.2mg 3%
Phosphorus 52mg 40mg 2%
Selenium 0.4µg 1%
Carbs 8.53g 11.2g 1%
Vitamin C 10mg 11mg 1%
Protein 2g 1.9g 0%
Net carbs 1.83g 11.2g N/A
Calcium 12mg 9mg 0%
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 7mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 FatsFats +1994.3%
Contains more OtherOther +97.5%
Contains more CarbsCarbs +31.3%
Contains more WaterWater +16.6%
~equal in Protein ~1.9g

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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. 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.