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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

Peruvian groundcherry vs Dates  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 +333.3%
Contains more Phosphorus +55%
Equal in Iron - 1.02
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 38% 0% 18% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains more Calcium +333.3%
Contains more 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +7100%
Contains more Vitamin C +2650%
Contains more Vitamin B1 +111.5%
Contains more Vitamin B3 +119.8%
Contains more Vitamin B2 +65%
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 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +7100%
Contains more Vitamin C +2650%
Contains more Vitamin B1 +111.5%
Contains more Vitamin B3 +119.8%
Contains more Vitamin B2 +65%

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 Dates
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 Dates Opinion
Net carbs 11.2g 67.03g Dates
Protein 1.9g 2.45g Dates
Fats 0.7g 0.39g Peruvian groundcherry
Carbs 11.2g 75.03g Dates
Calories 53kcal 282kcal Dates
Starch g g
Fructose g 19.56g Dates
Sugar g 63.35g Peruvian groundcherry
Fiber g 8g Dates
Calcium 9mg 39mg Dates
Iron 1mg 1.02mg Dates
Magnesium mg 43mg Dates
Phosphorus 40mg 62mg Dates
Potassium mg 656mg Dates
Sodium mg 2mg Peruvian groundcherry
Zinc mg 0.29mg Dates
Copper mg 0.206mg Dates
Vitamin A 720IU 10IU Peruvian groundcherry
Vitamin E mg 0.05mg Dates
Vitamin D IU 0IU Dates
Vitamin D µg 0µg Dates
Vitamin C 11mg 0.4mg Peruvian groundcherry
Vitamin B1 0.11mg 0.052mg Peruvian groundcherry
Vitamin B2 0.04mg 0.066mg Dates
Vitamin B3 2.8mg 1.274mg Peruvian groundcherry
Vitamin B5 mg 0.589mg Dates
Vitamin B6 mg 0.165mg Dates
Folate µg 19µg Dates
Vitamin B12 0µg 0µg
Vitamin K µg 2.7µg Dates
Tryptophan mg 0.012mg Dates
Threonine mg 0.043mg Dates
Isoleucine mg 0.049mg Dates
Leucine mg 0.084mg Dates
Lysine mg 0.066mg Dates
Methionine mg 0.022mg Dates
Phenylalanine mg 0.05mg Dates
Valine mg 0.071mg Dates
Histidine mg 0.032mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.032g Peruvian groundcherry
Monounsaturated Fat g 0.036g Dates
Polyunsaturated fat g 0.019g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Dates
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
12
Dates
Mineral Summary Score
7
Peruvian groundcherry
30
Dates

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
15%
Dates
Carbohydrates
11%
Peruvian groundcherry
75%
Dates
Fats
3%
Peruvian groundcherry
2%
Dates

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 7)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $2)
Which food is richer in minerals?
Dates
Dates 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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.