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Mango vs. Peruvian groundcherry — In-Depth Nutrition Comparison

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The main differences between mango and Peruvian groundcherry

  • Mango is richer in vitamin C and vitamin A, yet Peruvian groundcherry is richer in vitamin B3, iron, and vitamin B1.
  • Daily need coverage for vitamin C for mango is 28% higher.
  • Mango contains 2 times more vitamin A than Peruvian groundcherry. Mango contains 1082IU of vitamin A, while Peruvian groundcherry contains 720IU.
  • Peruvian groundcherry has a lower glycemic index than mango.

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

Infographic

Mango 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.
Mango
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 2.7% 0% 38% 0% 0% 17% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +525%
Contains more PhosphorusPhosphorus +185.7%

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.
Mango
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 12% 0% 0% 28% 9.2% 53% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +230.9%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +292.9%
Contains more Vitamin B3Vitamin B3 +318.5%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Peruvian groundcherry DV% diff.
Vitamin C 36.4mg 11mg 28%
Vitamin B3 0.669mg 2.8mg 13%
Copper 0.111mg 12%
Iron 0.16mg 1mg 11%
Folate 43µg 11%
Vitamin B6 0.119mg 9%
Vitamin B1 0.028mg 0.11mg 7%
Vitamin E 0.9mg 6%
Fiber 1.6g 6%
Fructose 4.68g 6%
Potassium 168mg 5%
Vitamin K 4.2µg 4%
Phosphorus 14mg 40mg 4%
Vitamin B5 0.197mg 4%
Manganese 0.063mg 3%
Vitamin A 54µg 36µg 2%
Magnesium 10mg 2%
Protein 0.82g 1.9g 2%
Carbs 14.98g 11.2g 1%
Choline 7.6mg 1%
Zinc 0.09mg 1%
Selenium 0.6µg 1%
Calories 60kcal 53kcal 0%
Fats 0.38g 0.7g 0%
Net carbs 13.38g 11.2g N/A
Calcium 11mg 9mg 0%
Sugar 13.66g N/A
Sodium 1mg 0%
Vitamin B2 0.038mg 0.04mg 0%
Saturated fat 0.092g 0%
Monounsaturated fat 0.14g 0%
Polyunsaturated fat 0.071g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 CarbsCarbs +33.8%
Contains more ProteinProtein +131.7%
Contains more FatsFats +84.2%
Contains more OtherOther +122.2%
~equal in Water ~85.4g

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.