Peruvian groundcherry vs. Dates — In-Depth Nutrition Comparison
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A recap on differences between Peruvian groundcherry and Dates
- Peruvian groundcherry is higher than Dates in Vitamin C, and Vitamin B3.
- Peruvian groundcherry covers your daily Vitamin C needs 12% more than Dates .
- Peruvian groundcherry contains 2 times more Vitamin B3 than Dates . While Peruvian groundcherry contains 2.8mg of Vitamin B3, Dates contain only 1.274mg.
Food varieties used in this article are Groundcherries, (cape-gooseberries or poha), raw and Dates, deglet noor.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+333.3%
Contains
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Phosphorus
+55%
Equal in Iron - 1.02
Contains
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Calcium
+333.3%
Contains
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Phosphorus
+55%
Equal in Iron - 1.02
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin A
+7100%
Contains
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Vitamin C
+2650%
Contains
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Vitamin B1
+111.5%
Contains
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Vitamin B3
+119.8%
Contains
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Vitamin B2
+65%
Contains
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Vitamin A
+7100%
Contains
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Vitamin C
+2650%
Contains
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Vitamin B1
+111.5%
Contains
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Vitamin B3
+119.8%
Contains
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Vitamin B2
+65%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+79.5%
Contains
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Water
+316%
Contains
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Protein
+28.9%
Contains
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Carbs
+569.9%
Contains
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Other
+100%
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Contains
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Fats
+79.5%
Contains
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Water
+316%
Contains
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Protein
+28.9%
Contains
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Carbs
+569.9%
Contains
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Other
+100%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.2g | 67.03g |
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| Protein | 1.9g | 2.45g |
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| Fats | 0.7g | 0.39g |
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| Carbs | 11.2g | 75.03g |
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| Calories | 53kcal | 282kcal |
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| Fructose | 19.56g |
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| Sugar | 63.35g |
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| Fiber | 8g |
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| Calcium | 9mg | 39mg |
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| Iron | 1mg | 1.02mg |
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| Magnesium | 43mg |
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| Phosphorus | 40mg | 62mg |
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| Potassium | 656mg |
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| Sodium | 2mg |
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| Zinc | 0.29mg |
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| Copper | 0.206mg |
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| Manganese | 0.262mg |
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| Selenium | 3µg |
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| Vitamin A | 720IU | 10IU |
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| Vitamin A RAE | 36µg | 0µg |
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| Vitamin E | 0.05mg |
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| Vitamin C | 11mg | 0.4mg |
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| Vitamin B1 | 0.11mg | 0.052mg |
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| Vitamin B2 | 0.04mg | 0.066mg |
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| Vitamin B3 | 2.8mg | 1.274mg |
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| Vitamin B5 | 0.589mg |
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| Vitamin B6 | 0.165mg |
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| Folate | 19µg |
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| Vitamin K | 2.7µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.043mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.084mg |
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| Lysine | 0.066mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.05mg |
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| Valine | 0.071mg |
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| Histidine | 0.032mg |
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| Saturated Fat | 0.032g |
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| Monounsaturated Fat | 0.036g |
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| Polyunsaturated fat | 0.019g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
12%
Minerals Daily Need Coverage Score
6%
29%
Comparison summary
Which food is lower in Sugar?
Peruvian groundcherry is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Peruvian groundcherry is lower in glycemic index (difference - 7)
Which food is cheaper?
Peruvian groundcherry is cheaper (difference - $2)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.