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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.

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" 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 38% 0% 18% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
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 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 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0%
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%

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 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 Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Gooseberry Opinion
Net carbs 11.2g 5.88g Peruvian groundcherry
Protein 1.9g 0.88g Peruvian groundcherry
Fats 0.7g 0.58g Peruvian groundcherry
Carbs 11.2g 10.18g Peruvian groundcherry
Calories 53kcal 44kcal Peruvian groundcherry
Starch g g
Fructose g g
Sugar g g
Fiber g 4.3g Gooseberry
Calcium 9mg 25mg Gooseberry
Iron 1mg 0.31mg Peruvian groundcherry
Magnesium mg 10mg Gooseberry
Phosphorus 40mg 27mg Peruvian groundcherry
Potassium mg 198mg Gooseberry
Sodium mg 1mg Peruvian groundcherry
Zinc mg 0.12mg Gooseberry
Copper mg 0.07mg Gooseberry
Vitamin A 720IU 290IU Peruvian groundcherry
Vitamin E mg 0.37mg Gooseberry
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 11mg 27.7mg Gooseberry
Vitamin B1 0.11mg 0.04mg Peruvian groundcherry
Vitamin B2 0.04mg 0.03mg Peruvian groundcherry
Vitamin B3 2.8mg 0.3mg Peruvian groundcherry
Vitamin B5 mg 0.286mg Gooseberry
Vitamin B6 mg 0.08mg Gooseberry
Folate µg 6µg Gooseberry
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.038g Peruvian groundcherry
Monounsaturated Fat g 0.051g Gooseberry
Polyunsaturated fat g 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Gooseberry
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
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 food.
Protein
11%
Peruvian groundcherry
5%
Gooseberry
Carbohydrates
11%
Peruvian groundcherry
10%
Gooseberry
Fats
3%
Peruvian groundcherry
3%
Gooseberry

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.