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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.

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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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 3% 0% 0% 0% 0% 18% 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 C +2650%
Contains more Vitamin A +7100%
Contains more Vitamin B1 +111.5%
Contains more Vitamin B3 +119.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
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 +65%
Contains more Vitamin C +2650%
Contains more Vitamin A +7100%
Contains more Vitamin B1 +111.5%
Contains more Vitamin B3 +119.8%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
15%
Dates
11%
Peruvian groundcherry
Carbohydrates
75%
Dates
11%
Peruvian groundcherry
Fats
2%
Dates
3%
Peruvian groundcherry

Comparison summary table

Pay attention at 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 Sugars 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 in case of diets?

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

People also compare

Comparison summary

Which food contains less Sugars?
Peruvian groundcherry
Peruvian groundcherry contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dates Peruvian groundcherry Opinion
Calories 282 53 Dates
Protein 2.45 1.9 Dates
Fats 0.39 0.7 Peruvian groundcherry
Vitamin C 0.4 11 Peruvian groundcherry
Carbs 75.03 11.2 Dates
Cholesterol 0 0
Vitamin D 0 Dates
Iron 1.02 1 Dates
Calcium 39 9 Dates
Potassium 656 Dates
Magnesium 43 Dates
Sugars 63.35 Peruvian groundcherry
Fiber 8 Dates
Copper 0.206 Dates
Zinc 0.29 Dates
Starch
Phosphorus 62 40 Dates
Sodium 2 Peruvian groundcherry
Vitamin A 10 720 Peruvian groundcherry
Vitamin E 0.05 Dates
Vitamin D 0 Dates
Vitamin B1 0.052 0.11 Peruvian groundcherry
Vitamin B2 0.066 0.04 Dates
Vitamin B3 1.274 2.8 Peruvian groundcherry
Vitamin B5 0.589 Dates
Vitamin B6 0.165 Dates
Vitamin B12 0 0
Vitamin K 2.7 Dates
Folate 19 Dates
Trans Fat 0 0
Saturated Fat 0.032 Peruvian groundcherry
Monounsaturated Fat 0.036 Dates
Polyunsaturated fat 0.019 Dates
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 Dates

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 of 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.