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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
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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 Calcium +333.3%
Contains more Iron +85%
Equal in Phosphorus - 40
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 38% 0% 18% 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" 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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
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 +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%

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.
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
Starch g g
Fructose g g
Sugar 8.1g g Peruvian groundcherry
Fiber 1.7g g Mulberry
Calcium 39mg 9mg Mulberry
Iron 1.85mg 1mg Mulberry
Magnesium 18mg mg Mulberry
Phosphorus 38mg 40mg Peruvian groundcherry
Potassium 194mg mg Mulberry
Sodium 10mg mg Peruvian groundcherry
Zinc 0.12mg mg Mulberry
Copper 0.06mg mg Mulberry
Vitamin A 25IU 720IU Peruvian groundcherry
Vitamin E 0.87mg mg Mulberry
Vitamin D 0IU IU Mulberry
Vitamin D 0µg µg 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 B5 mg mg
Vitamin B6 0.05mg mg Mulberry
Folate 6µg µg Mulberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg µg Mulberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g g Peruvian groundcherry
Monounsaturated Fat 0.041g g Mulberry
Polyunsaturated fat 0.207g g 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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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
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 food.
Protein
9%
Mulberry
11%
Peruvian groundcherry
Carbohydrates
10%
Mulberry
11%
Peruvian groundcherry
Fats
2%
Mulberry
3%
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

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. 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.