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Dried fruit vs. Peruvian groundcherry — In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Peruvian groundcherry

  • Dried fruit has more Iron, and Vitamin A RAE, however, Peruvian groundcherry is richer in Vitamin C, and Vitamin B1.
  • Dried fruit covers your daily Iron needs 21% more than Peruvian groundcherry.
  • Peruvian groundcherry has 6 times less Calcium than Dried fruit. Dried fruit has 55mg of Calcium, while Peruvian groundcherry has 9mg.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Groundcherries, (cape-gooseberries or poha), raw.

Infographic

Dried fruit 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 +511.1%
Contains more Iron +166%
Contains more Phosphorus +77.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 0% 18% 0% 0% 0% 0% 0% 0%
Contains more Calcium +511.1%
Contains more Iron +166%
Contains more Phosphorus +77.5%

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 A +400.6%
Contains more Vitamin B2 +85%
Contains more Vitamin C +1000%
Contains more Vitamin B1 +633.3%
Equal in Vitamin B3 - 2.8
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 44% 0% 0% 37% 28% 10% 53% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +400.6%
Contains more Vitamin B2 +85%
Contains more Vitamin C +1000%
Contains more Vitamin B1 +633.3%
Equal in Vitamin B3 - 2.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +78.4%
Contains more Carbs +459.3%
Contains more Other +221.3%
Contains more Fats +37.3%
Contains more Water +176.5%
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +78.4%
Contains more Carbs +459.3%
Contains more Other +221.3%
Contains more Fats +37.3%
Contains more Water +176.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit 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 Dried fruit Peruvian groundcherry Opinion
Net carbs 55.34g 11.2g Dried fruit
Protein 3.39g 1.9g Dried fruit
Fats 0.51g 0.7g Peruvian groundcherry
Carbs 62.64g 11.2g Dried fruit
Calories 241kcal 53kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Peruvian groundcherry
Fiber 7.3g Dried fruit
Calcium 55mg 9mg Dried fruit
Iron 2.66mg 1mg Dried fruit
Magnesium 32mg Dried fruit
Phosphorus 71mg 40mg Dried fruit
Potassium 1162mg Dried fruit
Sodium 10mg Peruvian groundcherry
Zinc 0.39mg Dried fruit
Copper 0.343mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg Dried fruit
Vitamin A 3604IU 720IU Dried fruit
Vitamin A RAE 180µg 36µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 1mg 11mg Peruvian groundcherry
Vitamin B1 0.015mg 0.11mg Peruvian groundcherry
Vitamin B2 0.074mg 0.04mg Dried fruit
Vitamin B3 2.589mg 2.8mg Peruvian groundcherry
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg Dried fruit
Folate 10µg Dried fruit
Choline 13.9mg Dried fruit
Vitamin K 3.1µg Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 0.017g Peruvian groundcherry
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
36%
Dried fruit
13%
Peruvian groundcherry
Minerals Daily Need Coverage Score
44%
Dried fruit
6%
Peruvian groundcherry

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 10mg)
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 - $2)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.