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Currant vs Peruvian groundcherry - In-Depth Nutrition Comparison

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Important differences between Currant and Peruvian groundcherry

  • Currant has more Vitamin C, however Peruvian groundcherry has more Vitamin B3, and Vitamin B1.
  • Currant's daily need coverage for Vitamin C is 33% more.
  • Currant has 4 times more Calcium than Peruvian groundcherry. Currant has 33mg of Calcium, while Peruvian groundcherry has 9mg.

The food varieties used in the comparison are Currants, red and white, raw and Groundcherries, (cape-gooseberries or poha), raw.

Infographic

Currant vs Peruvian groundcherry infographic
Infographic link

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 +266.7%
Equal in Iron - 1
Equal in Phosphorus - 40
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 3% 0% 0% 0% 0% 18% 0%
Contains more Calcium +266.7%
Equal in Iron - 1
Equal in Phosphorus - 40

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 C +272.7%
Contains more Vitamin B2 +25%
Contains more Vitamin A +1614.3%
Contains more Vitamin B1 +175%
Contains more Vitamin B3 +2700%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 137% 3% 2% 0% 10% 12% 2% 4% 17% 0% 28% 6%
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 C +272.7%
Contains more Vitamin B2 +25%
Contains more Vitamin A +1614.3%
Contains more Vitamin B1 +175%
Contains more Vitamin B3 +2700%

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.
Currant Peruvian groundcherry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Currant Peruvian groundcherry Opinion
Calories 56kcal 53kcal Currant
Protein 1.4g 1.9g Peruvian groundcherry
Fats 0.2g 0.7g Peruvian groundcherry
Vitamin C 41mg 11mg Currant
Net carbs 9.5g 11.2g Peruvian groundcherry
Carbs 13.8g 11.2g Currant
Cholesterol 0mg 0mg
Vitamin D 0IU IU Currant
Iron 1mg 1mg
Calcium 33mg 9mg Currant
Potassium 275mg mg Currant
Magnesium 13mg mg Currant
Sugar 7.37g g Peruvian groundcherry
Fiber 4.3g g Currant
Copper 0.107mg mg Currant
Zinc 0.23mg mg Currant
Starch g g
Phosphorus 44mg 40mg Currant
Sodium 1mg mg Peruvian groundcherry
Vitamin A 42IU 720IU Peruvian groundcherry
Vitamin E 0.1mg mg Currant
Vitamin D 0µg µg Currant
Vitamin B1 0.04mg 0.11mg Peruvian groundcherry
Vitamin B2 0.05mg 0.04mg Currant
Vitamin B3 0.1mg 2.8mg Peruvian groundcherry
Vitamin B5 0.064mg mg Currant
Vitamin B6 0.07mg mg Currant
Vitamin B12 0µg 0µg
Vitamin K 11µg µg Currant
Folate 8µg µg Currant
Trans Fat 0g 0g
Saturated Fat 0.017g g Peruvian groundcherry
Monounsaturated Fat 0.028g g Currant
Polyunsaturated fat 0.088g g Currant
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose 3.53g g Currant

Which food is preferable for your diet?

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

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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
18
Currant
14
Peruvian groundcherry
Mineral Summary Score
18
Currant
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
8%
Currant
11%
Peruvian groundcherry
Carbohydrates
14%
Currant
11%
Peruvian groundcherry
Fats
1%
Currant
3%
Peruvian groundcherry

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 7.37g)
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 - 0.017g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is richer in vitamins?
Currant
Currant is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.