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Gooseberry vs Peruvian groundcherry - In-Depth Nutrition Comparison

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A recap on differences between Gooseberry and Peruvian groundcherry

  • Gooseberry is higher in Vitamin C, yet Peruvian groundcherry is higher in Vitamin B3, Iron, and Vitamin B1.
  • Gooseberry covers your daily Vitamin C needs 19% more than Peruvian groundcherry.

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

Infographic

Gooseberry vs Peruvian groundcherry infographic
Infographic link

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 +177.8%
Contains more Iron +222.6%
Contains more Phosphorus +48.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 38% 0% 18% 0% 0% 0% 0%
Contains more Calcium +177.8%
Contains more Iron +222.6%
Contains more Phosphorus +48.1%

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 C +151.8%
Contains more Vitamin A +148.3%
Contains more Vitamin B1 +175%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +833.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0%
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 C +151.8%
Contains more Vitamin A +148.3%
Contains more Vitamin B1 +175%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +833.3%

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.
Gooseberry Peruvian groundcherry
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gooseberry Peruvian groundcherry Opinion
Net carbs 5.88g 11.2g Peruvian groundcherry
Protein 0.88g 1.9g Peruvian groundcherry
Fats 0.58g 0.7g Peruvian groundcherry
Carbs 10.18g 11.2g Peruvian groundcherry
Calories 44kcal 53kcal Peruvian groundcherry
Starch g g
Fructose g g
Sugar g g
Fiber 4.3g g Gooseberry
Calcium 25mg 9mg Gooseberry
Iron 0.31mg 1mg Peruvian groundcherry
Magnesium 10mg mg Gooseberry
Phosphorus 27mg 40mg Peruvian groundcherry
Potassium 198mg mg Gooseberry
Sodium 1mg mg Peruvian groundcherry
Zinc 0.12mg mg Gooseberry
Copper 0.07mg mg Gooseberry
Vitamin A 290IU 720IU Peruvian groundcherry
Vitamin E 0.37mg mg Gooseberry
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 27.7mg 11mg Gooseberry
Vitamin B1 0.04mg 0.11mg Peruvian groundcherry
Vitamin B2 0.03mg 0.04mg Peruvian groundcherry
Vitamin B3 0.3mg 2.8mg Peruvian groundcherry
Vitamin B5 0.286mg mg Gooseberry
Vitamin B6 0.08mg mg Gooseberry
Folate 6µg µg Gooseberry
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.038g g Peruvian groundcherry
Monounsaturated Fat 0.051g g Gooseberry
Polyunsaturated fat 0.317g g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry 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
15
Gooseberry
14
Peruvian groundcherry
Mineral Summary Score
10
Gooseberry
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
5%
Gooseberry
11%
Peruvian groundcherry
Carbohydrates
10%
Gooseberry
11%
Peruvian groundcherry
Fats
3%
Gooseberry
3%
Peruvian groundcherry

Comparison summary

Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.038g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Gooseberry
Gooseberry is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.