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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, yet Peruvian groundcherry is richer in Vitamin B3, Iron, and Vitamin B1.
  • Daily need coverage for Vitamin C from Mango is 28% higher.

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

Infographic

Mango 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 +22.2%
Contains more Iron +525%
Contains more Phosphorus +185.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 38% 0% 18% 0% 0% 0% 0%
Contains more Calcium +22.2%
Contains more Iron +525%
Contains more Phosphorus +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
8
:
Contains more Vitamin A +50.3%
Contains more Vitamin C +230.9%
Contains more Vitamin B1 +292.9%
Contains more Vitamin B3 +318.5%
Equal in Vitamin B2 - 0.04
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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 A +50.3%
Contains more Vitamin C +230.9%
Contains more Vitamin B1 +292.9%
Contains more Vitamin B3 +318.5%
Equal in Vitamin B2 - 0.04

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.
Mango 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mango Peruvian groundcherry Opinion
Net carbs 13.38g 11.2g Mango
Protein 0.82g 1.9g Peruvian groundcherry
Fats 0.38g 0.7g Peruvian groundcherry
Carbs 14.98g 11.2g Mango
Calories 60kcal 53kcal Mango
Starch g g
Fructose 4.68g g Mango
Sugar 13.66g g Peruvian groundcherry
Fiber 1.6g g Mango
Calcium 11mg 9mg Mango
Iron 0.16mg 1mg Peruvian groundcherry
Magnesium 10mg mg Mango
Phosphorus 14mg 40mg Peruvian groundcherry
Potassium 168mg mg Mango
Sodium 1mg mg Peruvian groundcherry
Zinc 0.09mg mg Mango
Copper 0.111mg mg Mango
Vitamin A 1082IU 720IU Mango
Vitamin E 0.9mg mg Mango
Vitamin D 0IU IU Mango
Vitamin D 0µg µg Mango
Vitamin C 36.4mg 11mg Mango
Vitamin B1 0.028mg 0.11mg Peruvian groundcherry
Vitamin B2 0.038mg 0.04mg Peruvian groundcherry
Vitamin B3 0.669mg 2.8mg Peruvian groundcherry
Vitamin B5 0.197mg mg Mango
Vitamin B6 0.119mg mg Mango
Folate 43µg µg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg µg Mango
Tryptophan 0.013mg mg Mango
Threonine 0.031mg mg Mango
Isoleucine 0.029mg mg Mango
Leucine 0.05mg mg Mango
Lysine 0.066mg mg Mango
Methionine 0.008mg mg Mango
Phenylalanine 0.027mg mg Mango
Valine 0.042mg mg Mango
Histidine 0.019mg mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g g Peruvian groundcherry
Monounsaturated Fat 0.14g g Mango
Polyunsaturated fat 0.071g g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango 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
26
Mango
14
Peruvian groundcherry
Mineral Summary Score
10
Mango
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%
Mango
11%
Peruvian groundcherry
Carbohydrates
15%
Mango
11%
Peruvian groundcherry
Fats
2%
Mango
3%
Peruvian groundcherry

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 13.66g)
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 - 0.092g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 16)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $0.3)
Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.