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Peruvian groundcherry vs Avocado - In-Depth Nutrition Comparison

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A recap on differences between Peruvian groundcherry and Avocado

  • Peruvian groundcherry is higher in Vitamin B3, and Iron, yet Avocado is higher in Vitamin B2.
  • Peruvian groundcherry contains 2 times more Iron than Avocado. While Peruvian groundcherry contains 1mg of Iron, Avocado contains only 0.55mg.

Food varieties used in this article are Groundcherries, (cape-gooseberries or poha), raw and Avocados, raw, all commercial varieties.

Infographic

Peruvian groundcherry vs Avocado 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 +81.8%
Contains more Calcium +33.3%
Contains more Phosphorus +30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 38% 0% 18% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Contains more Iron +81.8%
Contains more Calcium +33.3%
Contains more Phosphorus +30%

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 A +393.2%
Contains more Vitamin B1 +64.2%
Contains more Vitamin B3 +61.1%
Contains more Vitamin B2 +225%
Equal in Vitamin C - 10
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin A +393.2%
Contains more Vitamin B1 +64.2%
Contains more Vitamin B3 +61.1%
Contains more Vitamin B2 +225%
Equal in Vitamin C - 10

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.
Peruvian groundcherry Avocado
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Avocado Opinion
Net carbs 11.2g 1.83g Peruvian groundcherry
Protein 1.9g 2g Avocado
Fats 0.7g 14.66g Avocado
Carbs 11.2g 8.53g Peruvian groundcherry
Calories 53kcal 160kcal Avocado
Starch g 0.11g Avocado
Fructose g 0.12g Avocado
Sugar g 0.66g Peruvian groundcherry
Fiber g 6.7g Avocado
Calcium 9mg 12mg Avocado
Iron 1mg 0.55mg Peruvian groundcherry
Magnesium mg 29mg Avocado
Phosphorus 40mg 52mg Avocado
Potassium mg 485mg Avocado
Sodium mg 7mg Peruvian groundcherry
Zinc mg 0.64mg Avocado
Copper mg 0.19mg Avocado
Vitamin A 720IU 146IU Peruvian groundcherry
Vitamin E mg 2.07mg Avocado
Vitamin D IU 0IU Avocado
Vitamin D µg 0µg Avocado
Vitamin C 11mg 10mg Peruvian groundcherry
Vitamin B1 0.11mg 0.067mg Peruvian groundcherry
Vitamin B2 0.04mg 0.13mg Avocado
Vitamin B3 2.8mg 1.738mg Peruvian groundcherry
Vitamin B5 mg 1.389mg Avocado
Vitamin B6 mg 0.257mg Avocado
Folate µg 81µg Avocado
Vitamin B12 0µg 0µg
Vitamin K µg 21µg Avocado
Tryptophan mg 0.025mg Avocado
Threonine mg 0.073mg Avocado
Isoleucine mg 0.084mg Avocado
Leucine mg 0.143mg Avocado
Lysine mg 0.132mg Avocado
Methionine mg 0.038mg Avocado
Phenylalanine mg 0.097mg Avocado
Valine mg 0.107mg Avocado
Histidine mg 0.049mg Avocado
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 2.126g Peruvian groundcherry
Monounsaturated Fat g 9.799g Avocado
Polyunsaturated fat g 1.816g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Avocado
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
14
Peruvian groundcherry
35
Avocado
Mineral Summary Score
7
Peruvian groundcherry
24
Avocado

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
11%
Peruvian groundcherry
12%
Avocado
Carbohydrates
11%
Peruvian groundcherry
9%
Avocado
Fats
3%
Peruvian groundcherry
68%
Avocado

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 2.126g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 5)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $0.8)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Peruvian groundcherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173043/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.