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Orange juice vs Peruvian groundcherry - In-Depth Nutrition Comparison

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The main differences between Orange juice and Peruvian groundcherry

  • Orange juice is richer in Vitamin C, yet Peruvian groundcherry is richer in Vitamin B3 and Iron.
  • Daily need coverage for Vitamin C from Orange juice is 43% higher.

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

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Orange juice 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 +22.2%
Contains more Iron +400%
Contains more Phosphorus +135.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 3% 0% 0% 0% 0% 18% 0%
Contains more Calcium +22.2%
Contains more Iron +400%
Contains more Phosphorus +135.3%

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 +354.5%
Contains more Vitamin A +260%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +600%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 167% 12% 1% 0% 23% 7% 8% 12% 10% 0% 1% 23%
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 +354.5%
Contains more Vitamin A +260%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +600%

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
22
Orange juice
14
Peruvian groundcherry
Mineral Summary Score
7
Orange juice
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
4%
Orange juice
11%
Peruvian groundcherry
Carbohydrates
10%
Orange juice
11%
Peruvian groundcherry
Fats
1%
Orange juice
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.
Orange juice Peruvian groundcherry
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Orange juice 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 - 8.4g)
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 - 0.024g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Orange juice
Orange juice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Orange juice Peruvian groundcherry Opinion
Calories 45 53 Peruvian groundcherry
Protein 0.7 1.9 Peruvian groundcherry
Fats 0.2 0.7 Peruvian groundcherry
Vitamin C 50 11 Orange juice
Carbs 10.4 11.2 Peruvian groundcherry
Cholesterol 0 0
Vitamin D 0 Orange juice
Iron 0.2 1 Peruvian groundcherry
Calcium 11 9 Orange juice
Potassium 200 Orange juice
Magnesium 11 Orange juice
Sugars 8.4 Peruvian groundcherry
Fiber 0.2 Orange juice
Copper 0.044 Orange juice
Zinc 0.05 Orange juice
Starch
Phosphorus 17 40 Peruvian groundcherry
Sodium 1 Peruvian groundcherry
Vitamin A 200 720 Peruvian groundcherry
Vitamin E 0.04 Orange juice
Vitamin D 0 Orange juice
Vitamin B1 0.09 0.11 Peruvian groundcherry
Vitamin B2 0.03 0.04 Peruvian groundcherry
Vitamin B3 0.4 2.8 Peruvian groundcherry
Vitamin B5 0.19 Orange juice
Vitamin B6 0.04 Orange juice
Vitamin B12 0 0
Vitamin K 0.1 Orange juice
Folate 30 Orange juice
Trans Fat 0 0
Saturated Fat 0.024 Peruvian groundcherry
Monounsaturated Fat 0.036 Orange juice
Polyunsaturated fat 0.04 Orange juice
Tryptophan 0.002 Orange juice
Threonine 0.008 Orange juice
Isoleucine 0.008 Orange juice
Leucine 0.013 Orange juice
Lysine 0.009 Orange juice
Methionine 0.003 Orange juice
Phenylalanine 0.009 Orange juice
Valine 0.011 Orange juice
Histidine 0.003 Orange juice
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.