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Peruvian groundcherry vs Gooseberry - In-Depth Nutrition Comparison

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A recap on differences between Peruvian groundcherry and Gooseberry

  • Peruvian groundcherry is higher in Vitamin B3, Iron and Vitamin B1, yet Gooseberry is higher in Vitamin C.
  • Gooseberry covers your daily Vitamin C needs 19% more than Peruvian groundcherry.
  • Peruvian groundcherry contains 9 times more Vitamin B3 than Gooseberry. While Peruvian groundcherry contains 2.8mg of Vitamin B3, Gooseberry contains only 0.3mg.

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

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Peruvian groundcherry vs Gooseberry 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 +222.6%
Contains more Phosphorus +48.1%
Contains more Calcium +177.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 3% 0% 0% 0% 0% 18% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 18% 8% 24% 4% 12% 1%
Contains more Iron +222.6%
Contains more Phosphorus +48.1%
Contains more Calcium +177.8%

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 +148.3%
Contains more Vitamin B1 +175%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +833.3%
Contains more Vitamin C +151.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 37% 44% 0% 0% 28% 10% 53% 0% 0% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 93% 18% 8% 0% 10% 7% 6% 18% 19% 0% 0% 5%
Contains more Vitamin A +148.3%
Contains more Vitamin B1 +175%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +833.3%
Contains more Vitamin C +151.8%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Peruvian groundcherry
15
Gooseberry
Mineral Summary Score
7
Peruvian groundcherry
10
Gooseberry

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 the food
Protein
11%
Peruvian groundcherry
5%
Gooseberry
Carbohydrates
11%
Peruvian groundcherry
10%
Gooseberry
Fats
3%
Peruvian groundcherry
3%
Gooseberry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peruvian groundcherry Gooseberry
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Peruvian groundcherry Gooseberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.038g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Gooseberry
Gooseberry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Peruvian groundcherry Gooseberry Opinion
Calories 53 44 Peruvian groundcherry
Protein 1.9 0.88 Peruvian groundcherry
Fats 0.7 0.58 Peruvian groundcherry
Vitamin C 11 27.7 Gooseberry
Carbs 11.2 10.18 Peruvian groundcherry
Cholesterol 0 0
Vitamin D
Iron 1 0.31 Peruvian groundcherry
Calcium 9 25 Gooseberry
Potassium 198 Gooseberry
Magnesium 10 Gooseberry
Sugars
Fiber 4.3 Gooseberry
Copper 0.07 Gooseberry
Zinc 0.12 Gooseberry
Starch
Phosphorus 40 27 Peruvian groundcherry
Sodium 1 Peruvian groundcherry
Vitamin A 720 290 Peruvian groundcherry
Vitamin E 0.37 Gooseberry
Vitamin D
Vitamin B1 0.11 0.04 Peruvian groundcherry
Vitamin B2 0.04 0.03 Peruvian groundcherry
Vitamin B3 2.8 0.3 Peruvian groundcherry
Vitamin B5 0.286 Gooseberry
Vitamin B6 0.08 Gooseberry
Vitamin B12 0 0
Vitamin K
Folate 6 Gooseberry
Trans Fat 0 0
Saturated Fat 0.038 Peruvian groundcherry
Monounsaturated Fat 0.051 Gooseberry
Polyunsaturated fat 0.317 Gooseberry
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

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 of 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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.