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Papaya vs Peruvian groundcherry - In-Depth Nutrition Comparison

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The main differences between Papaya and Peruvian groundcherry

  • Papaya is richer in Vitamin C, yet Peruvian groundcherry is richer in Vitamin B3, Iron, and Vitamin B1.
  • Daily need coverage for Vitamin C from Papaya is 55% higher.

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

Infographic

Papaya 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 +122.2%
Contains more Iron +300%
Contains more Phosphorus +300%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 38% 0% 18% 0% 0% 0% 0%
Contains more Calcium +122.2%
Contains more Iron +300%
Contains more Phosphorus +300%

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
Papaya
8
:
Contains more Vitamin A +31.9%
Contains more Vitamin C +453.6%
Contains more Vitamin B1 +378.3%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +684.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
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 A +31.9%
Contains more Vitamin C +453.6%
Contains more Vitamin B1 +378.3%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +684.3%

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.
Papaya 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 Papaya Peruvian groundcherry Opinion
Net carbs 9.12g 11.2g Peruvian groundcherry
Protein 0.47g 1.9g Peruvian groundcherry
Fats 0.26g 0.7g Peruvian groundcherry
Carbs 10.82g 11.2g Peruvian groundcherry
Calories 43kcal 53kcal Peruvian groundcherry
Starch 0g g Papaya
Fructose 3.73g g Papaya
Sugar 7.82g g Peruvian groundcherry
Fiber 1.7g g Papaya
Calcium 20mg 9mg Papaya
Iron 0.25mg 1mg Peruvian groundcherry
Magnesium 21mg mg Papaya
Phosphorus 10mg 40mg Peruvian groundcherry
Potassium 182mg mg Papaya
Sodium 8mg mg Peruvian groundcherry
Zinc 0.08mg mg Papaya
Copper 0.045mg mg Papaya
Vitamin A 950IU 720IU Papaya
Vitamin E 0.3mg mg Papaya
Vitamin D 0IU IU Papaya
Vitamin D 0µg µg Papaya
Vitamin C 60.9mg 11mg Papaya
Vitamin B1 0.023mg 0.11mg Peruvian groundcherry
Vitamin B2 0.027mg 0.04mg Peruvian groundcherry
Vitamin B3 0.357mg 2.8mg Peruvian groundcherry
Vitamin B5 0.191mg mg Papaya
Vitamin B6 0.038mg mg Papaya
Folate 37µg µg Papaya
Vitamin B12 0µg 0µg
Vitamin K 2.6µg µg Papaya
Tryptophan 0.008mg mg Papaya
Threonine 0.011mg mg Papaya
Isoleucine 0.008mg mg Papaya
Leucine 0.016mg mg Papaya
Lysine 0.025mg mg Papaya
Methionine 0.002mg mg Papaya
Phenylalanine 0.009mg mg Papaya
Valine 0.01mg mg Papaya
Histidine 0.005mg mg Papaya
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.081g g Peruvian groundcherry
Monounsaturated Fat 0.072g g Papaya
Polyunsaturated fat 0.058g g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya 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
28
Papaya
14
Peruvian groundcherry
Mineral Summary Score
9
Papaya
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
3%
Papaya
11%
Peruvian groundcherry
Carbohydrates
11%
Papaya
11%
Peruvian groundcherry
Fats
1%
Papaya
3%
Peruvian groundcherry

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 7.82g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 24)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $0.2)
Which food is richer in minerals?
Papaya
Papaya is relatively richer in minerals
Which food is richer in vitamins?
Papaya
Papaya 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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.