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Peruvian groundcherry vs. Goat cheese — In-Depth Nutrition Comparison

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A recap on differences between Peruvian groundcherry and goat cheese

  • Peruvian groundcherry is higher in vitamin C and vitamin B3, yet goat cheese is higher in vitamin B2, phosphorus, calcium, vitamin A, vitamin B12, and iron.
  • Goat cheese covers your daily vitamin B2 needs 49% more than Peruvian groundcherry.
  • The glycemic index of goat cheese is lower.

Food varieties used in this article are Groundcherries, (cape-gooseberries or poha), raw and Cheese, goat, semisoft type.

Infographic

Peruvian groundcherry vs Goat cheese 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 2.7% 0% 38% 0% 0% 17% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +3211.1%
Contains more IronIron +62%
Contains more PhosphorusPhosphorus +837.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 12% 0% 0% 28% 9.2% 53% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +52.8%
Contains more Vitamin B3Vitamin B3 +143.9%
Contains more Vitamin AVitamin A +1030.6%
Contains more Vitamin B2Vitamin B2 +1590%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 11% 85%
Protein: 1.9 g
Fats: 0.7 g
Carbs: 11.2 g
Water: 85.4 g
Other: 0.8 g
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +9233.3%
Contains more WaterWater +87.6%
Contains more ProteinProtein +1035.8%
Contains more FatsFats +4162.9%
Contains more OtherOther +267.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peruvian groundcherry Goat cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Goat cheese DV% diff.
Saturated fat 20.639g 94%
Copper 0.564mg 63%
Vitamin B2 0.04mg 0.676mg 49%
Phosphorus 40mg 375mg 48%
Fats 0.7g 29.84g 45%
Vitamin A 36µg 407µg 41%
Protein 1.9g 21.58g 39%
Calcium 9mg 298mg 29%
Cholesterol 0mg 79mg 26%
Sodium 415mg 18%
Monounsaturated fat 6.808g 17%
Calories 53kcal 364kcal 16%
Vitamin C 11mg 0mg 12%
Vitamin B3 2.8mg 1.148mg 10%
Vitamin B12 0µg 0.22µg 9%
Iron 1mg 1.62mg 8%
Selenium 3.8µg 7%
Magnesium 29mg 7%
Zinc 0.66mg 6%
Vitamin B6 0.06mg 5%
Polyunsaturated fat 0.709g 5%
Potassium 158mg 5%
Manganese 0.093mg 4%
Carbs 11.2g 0.12g 4%
Vitamin B5 0.19mg 4%
Vitamin D 22IU 3%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Vitamin B1 0.11mg 0.072mg 3%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Folate 2µg 1%
Net carbs 11.2g 0.12g N/A
Sugar 0.12g N/A
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Goat cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
11%
Peruvian groundcherry
32%
Goat cheese
Minerals Daily Need Coverage Score
6%
Peruvian groundcherry
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Peruvian groundcherry
Peruvian groundcherry is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 415mg)
Which food is lower in Saturated fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated fat (difference - 20.639g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $2)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Peruvian groundcherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173043/nutrients
  2. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.