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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, 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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +166%
Contains more Calcium +511.1%
Contains more Phosphorus +77.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 3% 0% 0% 0% 0% 18% 0%
Contains more Iron +166%
Contains more Calcium +511.1%
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" chart 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
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 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 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
38
Dried fruit
14
Peruvian groundcherry
Mineral Summary Score
50
Dried fruit
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
20%
Dried fruit
11%
Peruvian groundcherry
Carbohydrates
63%
Dried fruit
11%
Peruvian groundcherry
Fats
2%
Dried fruit
3%
Peruvian groundcherry

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.
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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Dried fruit Peruvian groundcherry Opinion
Calories 241 53 Dried fruit
Protein 3.39 1.9 Dried fruit
Fats 0.51 0.7 Peruvian groundcherry
Vitamin C 1 11 Peruvian groundcherry
Net carbs 55.34000015258789 11.199999809265137 Dried fruit
Carbs 62.64 11.2 Dried fruit
Cholesterol 0 0
Vitamin D 0 Dried fruit
Iron 2.66 1 Dried fruit
Calcium 55 9 Dried fruit
Potassium 1162 Dried fruit
Magnesium 32 Dried fruit
Sugar 53.44 Peruvian groundcherry
Fiber 7.3 Dried fruit
Copper 0.343 Dried fruit
Zinc 0.39 Dried fruit
Starch 0.35 Dried fruit
Phosphorus 71 40 Dried fruit
Sodium 10 Peruvian groundcherry
Vitamin A 3604 720 Dried fruit
Vitamin E 4.33 Dried fruit
Vitamin D 0 Dried fruit
Vitamin B1 0.015 0.11 Peruvian groundcherry
Vitamin B2 0.074 0.04 Dried fruit
Vitamin B3 2.589 2.8 Peruvian groundcherry
Vitamin B5 0.516 Dried fruit
Vitamin B6 0.143 Dried fruit
Vitamin B12 0 0
Vitamin K 3.1 Dried fruit
Folate 10 Dried fruit
Trans Fat 0 Dried fruit
Saturated Fat 0.017 Peruvian groundcherry
Monounsaturated Fat 0.074 Dried fruit
Polyunsaturated fat 0.074 Dried fruit
Tryptophan 0.016 Dried fruit
Threonine 0.073 Dried fruit
Isoleucine 0.063 Dried fruit
Leucine 0.105 Dried fruit
Lysine 0.083 Dried fruit
Methionine 0.015 Dried fruit
Phenylalanine 0.062 Dried fruit
Valine 0.078 Dried fruit
Histidine 0.047 Dried fruit
Fructose 12.47 Dried fruit

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. 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.