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Orange vs Peruvian groundcherry - In-Depth Nutrition Comparison

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How are Orange and Peruvian groundcherry different?

  • Orange is richer in Vitamin C, while Peruvian groundcherry is higher in Vitamin B3, and Iron.
  • Orange covers your daily need of Vitamin C 47% more than Peruvian groundcherry.
  • Orange contains 4 times more Calcium than Peruvian groundcherry. Orange contains 40mg of Calcium, while Peruvian groundcherry contains 9mg.

Oranges, raw, all commercial varieties and Groundcherries, (cape-gooseberries or poha), raw types were used in this article.

Infographic

Orange 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 +344.4%
Contains more Iron +900%
Contains more Phosphorus +185.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 38% 0% 18% 0% 0% 0% 0%
Contains more Calcium +344.4%
Contains more Iron +900%
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
Orange
7
:
Contains more Vitamin C +383.6%
Contains more Vitamin A +220%
Contains more Vitamin B1 +26.4%
Contains more Vitamin B3 +892.9%
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 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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 +383.6%
Contains more Vitamin A +220%
Contains more Vitamin B1 +26.4%
Contains more Vitamin B3 +892.9%
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.
Orange 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 Orange Peruvian groundcherry Opinion
Net carbs 9.35g 11.2g Peruvian groundcherry
Protein 0.94g 1.9g Peruvian groundcherry
Fats 0.12g 0.7g Peruvian groundcherry
Carbs 11.75g 11.2g Orange
Calories 47kcal 53kcal Peruvian groundcherry
Starch g g
Fructose g g
Sugar 9.35g g Peruvian groundcherry
Fiber 2.4g g Orange
Calcium 40mg 9mg Orange
Iron 0.1mg 1mg Peruvian groundcherry
Magnesium 10mg mg Orange
Phosphorus 14mg 40mg Peruvian groundcherry
Potassium 181mg mg Orange
Sodium 0mg mg Peruvian groundcherry
Zinc 0.07mg mg Orange
Copper 0.045mg mg Orange
Vitamin A 225IU 720IU Peruvian groundcherry
Vitamin E 0.18mg mg Orange
Vitamin D 0IU IU Orange
Vitamin D 0µg µg Orange
Vitamin C 53.2mg 11mg Orange
Vitamin B1 0.087mg 0.11mg Peruvian groundcherry
Vitamin B2 0.04mg 0.04mg
Vitamin B3 0.282mg 2.8mg Peruvian groundcherry
Vitamin B5 0.25mg mg Orange
Vitamin B6 0.06mg mg Orange
Folate 30µg µg Orange
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Orange
Tryptophan 0.009mg mg Orange
Threonine 0.015mg mg Orange
Isoleucine 0.025mg mg Orange
Leucine 0.023mg mg Orange
Lysine 0.047mg mg Orange
Methionine 0.02mg mg Orange
Phenylalanine 0.031mg mg Orange
Valine 0.04mg mg Orange
Histidine 0.018mg mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.015g g Peruvian groundcherry
Monounsaturated Fat 0.023g g Orange
Polyunsaturated fat 0.025g g Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange 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
24
Orange
14
Peruvian groundcherry
Mineral Summary Score
8
Orange
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
6%
Orange
11%
Peruvian groundcherry
Carbohydrates
12%
Orange
11%
Peruvian groundcherry
Fats
1%
Orange
3%
Peruvian groundcherry

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 9.35g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 0mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 10)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $0.4)
Which food is richer in minerals?
Orange
Orange is relatively richer in minerals
Which food is richer in vitamins?
Orange
Orange 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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.