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Dates vs. Peruvian groundcherry — In-Depth Nutrition Comparison

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A recap on differences between Dates and Peruvian groundcherry

  • Peruvian groundcherry is higher than Dates in Vitamin C, and Vitamin B3.
  • Peruvian groundcherry covers your daily Vitamin C needs 12% more than Dates .
  • Dates contain 4 times more Calcium than Peruvian groundcherry. While Dates contain 39mg of Calcium, Peruvian groundcherry contains only 9mg.

Food varieties used in this article are Dates, deglet noor and Groundcherries, (cape-gooseberries or poha), raw.

Infographic

Dates  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.
Contains more Calcium +333.3%
Contains more Phosphorus +55%
Equal in Iron - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 0% 18% 0% 0% 0% 0% 0% 0%
Contains more Calcium +333.3%
Contains more Phosphorus +55%
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.
:
Contains more Vitamin B2 +65%
Contains more Vitamin A +7100%
Contains more Vitamin C +2650%
Contains more Vitamin B1 +111.5%
Contains more Vitamin B3 +119.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 44% 0% 0% 37% 28% 10% 53% 0% 0% 0% 0% 0%
Contains more Vitamin B2 +65%
Contains more Vitamin A +7100%
Contains more Vitamin C +2650%
Contains more Vitamin B1 +111.5%
Contains more Vitamin B3 +119.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +28.9%
Contains more Carbs +569.9%
Contains more Other +100%
Contains more Fats +79.5%
Contains more Water +316%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 Protein +28.9%
Contains more Carbs +569.9%
Contains more Other +100%
Contains more Fats +79.5%
Contains more Water +316%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates 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

All nutrients comparison - raw data values

Nutrient Dates Peruvian groundcherry Opinion
Net carbs 67.03g 11.2g Dates
Protein 2.45g 1.9g Dates
Fats 0.39g 0.7g Peruvian groundcherry
Carbs 75.03g 11.2g Dates
Calories 282kcal 53kcal Dates
Fructose 19.56g Dates
Sugar 63.35g Peruvian groundcherry
Fiber 8g Dates
Calcium 39mg 9mg Dates
Iron 1.02mg 1mg Dates
Magnesium 43mg Dates
Phosphorus 62mg 40mg Dates
Potassium 656mg Dates
Sodium 2mg Peruvian groundcherry
Zinc 0.29mg Dates
Copper 0.206mg Dates
Manganese 0.262mg Dates
Selenium 3µg Dates
Vitamin A 10IU 720IU Peruvian groundcherry
Vitamin A RAE 0µg 36µg Peruvian groundcherry
Vitamin E 0.05mg Dates
Vitamin C 0.4mg 11mg Peruvian groundcherry
Vitamin B1 0.052mg 0.11mg Peruvian groundcherry
Vitamin B2 0.066mg 0.04mg Dates
Vitamin B3 1.274mg 2.8mg Peruvian groundcherry
Vitamin B5 0.589mg Dates
Vitamin B6 0.165mg Dates
Folate 19µg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g Peruvian groundcherry
Monounsaturated Fat 0.036g Dates
Polyunsaturated fat 0.019g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Peruvian groundcherry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
12%
Dates
14%
Peruvian groundcherry
Minerals Daily Need Coverage Score
29%
Dates
6%
Peruvian groundcherry

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 7)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $2)
Which food is richer in minerals?
Dates
Dates 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.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.