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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.

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Mulberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +85%
Contains more Calcium +333.3%
Equal in Phosphorus - 40
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 3% 0% 0% 0% 0% 18% 0%
Contains more Iron +85%
Contains more Calcium +333.3%
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" chart 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 37% 44% 0% 0% 28% 10% 53% 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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Mulberry
14
Peruvian groundcherry
Mineral Summary Score
19
Mulberry
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 the food
Protein
9%
Mulberry
11%
Peruvian groundcherry
Carbohydrates
10%
Mulberry
11%
Peruvian groundcherry
Fats
2%
Mulberry
3%
Peruvian groundcherry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mulberry Peruvian groundcherry
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mulberry Peruvian groundcherry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Peruvian groundcherry
Peruvian groundcherry contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mulberry Peruvian groundcherry Opinion
Calories 43 53 Peruvian groundcherry
Protein 1.44 1.9 Peruvian groundcherry
Fats 0.39 0.7 Peruvian groundcherry
Vitamin C 36.4 11 Mulberry
Carbs 9.8 11.2 Peruvian groundcherry
Cholesterol 0 0
Vitamin D 0 Mulberry
Iron 1.85 1 Mulberry
Calcium 39 9 Mulberry
Potassium 194 Mulberry
Magnesium 18 Mulberry
Sugars 8.1 Peruvian groundcherry
Fiber 1.7 Mulberry
Copper 0.06 Mulberry
Zinc 0.12 Mulberry
Starch
Phosphorus 38 40 Peruvian groundcherry
Sodium 10 Peruvian groundcherry
Vitamin A 25 720 Peruvian groundcherry
Vitamin E 0.87 Mulberry
Vitamin D 0 Mulberry
Vitamin B1 0.029 0.11 Peruvian groundcherry
Vitamin B2 0.101 0.04 Mulberry
Vitamin B3 0.62 2.8 Peruvian groundcherry
Vitamin B5
Vitamin B6 0.05 Mulberry
Vitamin B12 0 0
Vitamin K 7.8 Mulberry
Folate 6 Mulberry
Trans Fat 0 0
Saturated Fat 0.027 Peruvian groundcherry
Monounsaturated Fat 0.041 Mulberry
Polyunsaturated fat 0.207 Mulberry
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

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 of the foods 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.