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Mulberry vs. Peruvian groundcherry — In-Depth Nutrition Comparison

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How are Mulberry and Peruvian groundcherry different?

  • Mulberry is richer in Vitamin C, and Iron, while Peruvian groundcherry is higher in Vitamin B3, and Vitamin B1.
  • Mulberry covers your daily need of Vitamin C 28% more than Peruvian groundcherry.
  • Mulberry contains 4 times more Calcium than Peruvian groundcherry. Mulberry contains 39mg of Calcium, while Peruvian groundcherry contains 9mg.

Mulberries, raw and Groundcherries, (cape-gooseberries or poha), raw types were used in this article.

Infographic

Mulberry 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +333.3%
Contains more Iron +85%
Equal in Phosphorus - 40
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 0% 18% 0% 0% 0% 0% 0% 0%
Contains more Calcium +333.3%
Contains more Iron +85%
Equal in Phosphorus - 40

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.
:
Contains more Vitamin C +230.9%
Contains more Vitamin B2 +152.5%
Contains more Vitamin A +2780%
Contains more Vitamin B1 +279.3%
Contains more Vitamin B3 +351.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 7% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 44% 0% 0% 37% 28% 10% 53% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +230.9%
Contains more Vitamin B2 +152.5%
Contains more Vitamin A +2780%
Contains more Vitamin B1 +279.3%
Contains more Vitamin B3 +351.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +31.9%
Contains more Fats +79.5%
Contains more Carbs +14.3%
Contains more Other +15.9%
Equal in Water - 85.4
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 Protein +31.9%
Contains more Fats +79.5%
Contains more Carbs +14.3%
Contains more Other +15.9%
Equal in Water - 85.4

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mulberry 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

All nutrients comparison - raw data values

Nutrient Mulberry Peruvian groundcherry Opinion
Net carbs 8.1g 11.2g Peruvian groundcherry
Protein 1.44g 1.9g Peruvian groundcherry
Fats 0.39g 0.7g Peruvian groundcherry
Carbs 9.8g 11.2g Peruvian groundcherry
Calories 43kcal 53kcal Peruvian groundcherry
Sugar 8.1g Peruvian groundcherry
Fiber 1.7g Mulberry
Calcium 39mg 9mg Mulberry
Iron 1.85mg 1mg Mulberry
Magnesium 18mg Mulberry
Phosphorus 38mg 40mg Peruvian groundcherry
Potassium 194mg Mulberry
Sodium 10mg Peruvian groundcherry
Zinc 0.12mg Mulberry
Copper 0.06mg Mulberry
Selenium 0.6µg Mulberry
Vitamin A 25IU 720IU Peruvian groundcherry
Vitamin A RAE 1µg 36µg Peruvian groundcherry
Vitamin E 0.87mg Mulberry
Vitamin C 36.4mg 11mg Mulberry
Vitamin B1 0.029mg 0.11mg Peruvian groundcherry
Vitamin B2 0.101mg 0.04mg Mulberry
Vitamin B3 0.62mg 2.8mg Peruvian groundcherry
Vitamin B6 0.05mg Mulberry
Folate 6µg Mulberry
Choline 12.3mg Mulberry
Vitamin K 7.8µg Mulberry
Saturated Fat 0.027g Peruvian groundcherry
Monounsaturated Fat 0.041g Mulberry
Polyunsaturated fat 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Peruvian groundcherry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Mulberry
13%
Peruvian groundcherry
Minerals Daily Need Coverage Score
16%
Mulberry
6%
Peruvian groundcherry

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 8.1g)
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 - 0.027g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.