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Peruvian groundcherry vs Common plum - In-Depth Nutrition Comparison

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What are the differences between Peruvian groundcherry and Common plum?

  • The amount of Vitamin B3, Iron, and Vitamin B1 in Peruvian groundcherry is higher than in Common plum.
  • Peruvian groundcherry's daily need coverage for Vitamin B3 is 15% more.
  • Common plum contains 6 times less Iron than Peruvian groundcherry. Peruvian groundcherry contains 1mg of Iron, while Common plum contains 0.17mg.

We used Groundcherries, (cape-gooseberries or poha), raw and Plums, raw types in this article.

Infographic

Peruvian groundcherry vs Common plum 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 +50%
Contains more Iron +488.2%
Contains more Phosphorus +150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 38% 0% 18% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Contains more Calcium +50%
Contains more Iron +488.2%
Contains more Phosphorus +150%

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 +108.7%
Contains more Vitamin C +15.8%
Contains more Vitamin B1 +292.9%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +571.5%
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 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin A +108.7%
Contains more Vitamin C +15.8%
Contains more Vitamin B1 +292.9%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +571.5%

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 Common plum
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Common plum Opinion
Net carbs 11.2g 10.02g Peruvian groundcherry
Protein 1.9g 0.7g Peruvian groundcherry
Fats 0.7g 0.28g Peruvian groundcherry
Carbs 11.2g 11.42g Common plum
Calories 53kcal 46kcal Peruvian groundcherry
Starch g 0g Common plum
Fructose g 3.07g Common plum
Sugar g 9.92g Peruvian groundcherry
Fiber g 1.4g Common plum
Calcium 9mg 6mg Peruvian groundcherry
Iron 1mg 0.17mg Peruvian groundcherry
Magnesium mg 7mg Common plum
Phosphorus 40mg 16mg Peruvian groundcherry
Potassium mg 157mg Common plum
Sodium mg 0mg Peruvian groundcherry
Zinc mg 0.1mg Common plum
Copper mg 0.057mg Common plum
Vitamin A 720IU 345IU Peruvian groundcherry
Vitamin E mg 0.26mg Common plum
Vitamin D IU 0IU Common plum
Vitamin D µg 0µg Common plum
Vitamin C 11mg 9.5mg Peruvian groundcherry
Vitamin B1 0.11mg 0.028mg Peruvian groundcherry
Vitamin B2 0.04mg 0.026mg Peruvian groundcherry
Vitamin B3 2.8mg 0.417mg Peruvian groundcherry
Vitamin B5 mg 0.135mg Common plum
Vitamin B6 mg 0.029mg Common plum
Folate µg 5µg Common plum
Vitamin B12 0µg 0µg
Vitamin K µg 6.4µg Common plum
Tryptophan mg 0.009mg Common plum
Threonine mg 0.01mg Common plum
Isoleucine mg 0.014mg Common plum
Leucine mg 0.015mg Common plum
Lysine mg 0.016mg Common plum
Methionine mg 0.008mg Common plum
Phenylalanine mg 0.014mg Common plum
Valine mg 0.016mg Common plum
Histidine mg 0.009mg Common plum
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.017g Peruvian groundcherry
Monounsaturated Fat g 0.134g Common plum
Polyunsaturated fat g 0.044g Common plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Common plum
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
9
Common plum
Mineral Summary Score
7
Peruvian groundcherry
7
Common plum

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
4%
Common plum
Carbohydrates
11%
Peruvian groundcherry
11%
Common plum
Fats
3%
Peruvian groundcherry
1%
Common plum

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 9.92g)
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 - 0.017g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 18)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Common plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.