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  6. Peruvian groundcherry vs. Gooseberry

Peruvian groundcherry vs. Gooseberry — In-Depth Nutrition Comparison

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A recap on the differences between Peruvian groundcherry and gooseberries

  • Peruvian groundcherry is higher in vitamin B3, iron, vitamin A, and vitamin B1, yet gooseberries are higher in vitamin C.
  • Gooseberries cover your daily vitamin C needs 19% more than Peruvian groundcherry.
  • Peruvian groundcherry contains 9 times more vitamin B3 than gooseberries. While Peruvian groundcherry contains 2.8mg of vitamin B3, gooseberries contain only 0.3mg.
  • The glycemic index of gooseberries is lower.

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

Infographic

Peruvian groundcherry vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more IronIron +222.6%
Contains more PhosphorusPhosphorus +48.1%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +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" 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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +833.3%
Contains more Vitamin CVitamin C +151.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Gooseberry DV% diff.
Vitamin C 11mg 27.7mg 19%
Fiber 4.3g 17%
Vitamin B3 2.8mg 0.3mg 16%
Iron 1mg 0.31mg 9%
Copper 0.07mg 8%
Vitamin B1 0.11mg 0.04mg 6%
Vitamin B6 0.08mg 6%
Vitamin B5 0.286mg 6%
Manganese 0.144mg 6%
Potassium 198mg 6%
Protein 1.9g 0.88g 2%
Vitamin E 0.37mg 2%
Vitamin A 36µg 15µg 2%
Polyunsaturated fat 0.317g 2%
Phosphorus 40mg 27mg 2%
Calcium 9mg 25mg 2%
Magnesium 10mg 2%
Folate 6µg 2%
Zinc 0.12mg 1%
Selenium 0.6µg 1%
Vitamin B2 0.04mg 0.03mg 1%
Calories 53kcal 44kcal 0%
Fats 0.7g 0.58g 0%
Carbs 11.2g 10.18g 0%
Net carbs 11.2g 5.88g N/A
Sodium 1mg 0%
Saturated fat 0.038g 0%
Monounsaturated fat 0.051g 0%

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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +115.9%
Contains more FatsFats +20.7%
Contains more OtherOther +63.3%
~equal in Carbs ~10.18g
~equal in Water ~87.87g

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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. 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.