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Kiwifruit vs Peruvian groundcherry - In-Depth Nutrition Comparison

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What are the main differences between Kiwifruit and Peruvian groundcherry?

  • Kiwifruit is richer in Vitamin C, while Peruvian groundcherry is higher in Vitamin B3, Iron, and Vitamin B1.
  • Kiwifruit's daily need coverage for Vitamin C is 91% higher.
  • Peruvian groundcherry has 4 times less Calcium than Kiwifruit. Kiwifruit has 34mg of Calcium, while Peruvian groundcherry has 9mg.

We used Kiwifruit, green, raw and Groundcherries, (cape-gooseberries or poha), raw types in this comparison.

Infographic

Kiwifruit 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 +277.8%
Contains more Iron +222.6%
Contains more Phosphorus +17.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 38% 0% 18% 0% 0% 0% 0%
Contains more Calcium +277.8%
Contains more Iron +222.6%
Contains more Phosphorus +17.6%

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 +742.7%
Contains more Vitamin A +727.6%
Contains more Vitamin B1 +307.4%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +721.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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 +742.7%
Contains more Vitamin A +727.6%
Contains more Vitamin B1 +307.4%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +721.1%

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.
Kiwifruit 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 Kiwifruit Peruvian groundcherry Opinion
Net carbs 11.66g 11.2g Kiwifruit
Protein 1.14g 1.9g Peruvian groundcherry
Fats 0.52g 0.7g Peruvian groundcherry
Carbs 14.66g 11.2g Kiwifruit
Calories 61kcal 53kcal Kiwifruit
Starch 0g g Kiwifruit
Fructose 4.35g g Kiwifruit
Sugar 8.99g g Peruvian groundcherry
Fiber 3g g Kiwifruit
Calcium 34mg 9mg Kiwifruit
Iron 0.31mg 1mg Peruvian groundcherry
Magnesium 17mg mg Kiwifruit
Phosphorus 34mg 40mg Peruvian groundcherry
Potassium 312mg mg Kiwifruit
Sodium 3mg mg Peruvian groundcherry
Zinc 0.14mg mg Kiwifruit
Copper 0.13mg mg Kiwifruit
Vitamin A 87IU 720IU Peruvian groundcherry
Vitamin E 1.46mg mg Kiwifruit
Vitamin D 0IU IU Kiwifruit
Vitamin D 0µg µg Kiwifruit
Vitamin C 92.7mg 11mg Kiwifruit
Vitamin B1 0.027mg 0.11mg Peruvian groundcherry
Vitamin B2 0.025mg 0.04mg Peruvian groundcherry
Vitamin B3 0.341mg 2.8mg Peruvian groundcherry
Vitamin B5 0.183mg mg Kiwifruit
Vitamin B6 0.063mg mg Kiwifruit
Folate 25µg µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg µg Kiwifruit
Tryptophan 0.015mg mg Kiwifruit
Threonine 0.047mg mg Kiwifruit
Isoleucine 0.051mg mg Kiwifruit
Leucine 0.066mg mg Kiwifruit
Lysine 0.061mg mg Kiwifruit
Methionine 0.024mg mg Kiwifruit
Phenylalanine 0.044mg mg Kiwifruit
Valine 0.057mg mg Kiwifruit
Histidine 0.027mg mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.029g g Peruvian groundcherry
Monounsaturated Fat 0.047g g Kiwifruit
Polyunsaturated fat 0.287g g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit 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
42
Kiwifruit
14
Peruvian groundcherry
Mineral Summary Score
15
Kiwifruit
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
7%
Kiwifruit
11%
Peruvian groundcherry
Carbohydrates
15%
Kiwifruit
11%
Peruvian groundcherry
Fats
2%
Kiwifruit
3%
Peruvian groundcherry

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 8.99g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 23)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $0.5)
Which food is richer in minerals?
Kiwifruit
Kiwifruit 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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.