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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" chart 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 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 38% 0% 18% 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" chart 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%

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.
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
Starch g g
Fructose 19.56g g Dates
Sugar 63.35g g Peruvian groundcherry
Fiber 8g g Dates
Calcium 39mg 9mg Dates
Iron 1.02mg 1mg Dates
Magnesium 43mg mg Dates
Phosphorus 62mg 40mg Dates
Potassium 656mg mg Dates
Sodium 2mg mg Peruvian groundcherry
Zinc 0.29mg mg Dates
Copper 0.206mg mg Dates
Vitamin A 10IU 720IU Peruvian groundcherry
Vitamin E 0.05mg mg Dates
Vitamin D 0IU IU Dates
Vitamin D 0µg µg 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 mg Dates
Vitamin B6 0.165mg mg Dates
Folate 19µg µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Dates
Tryptophan 0.012mg mg Dates
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg mg Dates
Methionine 0.022mg mg Dates
Phenylalanine 0.05mg mg Dates
Valine 0.071mg mg Dates
Histidine 0.032mg mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g g Peruvian groundcherry
Monounsaturated Fat 0.036g g Dates
Polyunsaturated fat 0.019g g 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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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
12
Dates
14
Peruvian groundcherry
Mineral Summary Score
30
Dates
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
15%
Dates
11%
Peruvian groundcherry
Carbohydrates
75%
Dates
11%
Peruvian groundcherry
Fats
2%
Dates
3%
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

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. 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.