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Peruvian groundcherry vs. Horned melon — In-Depth Nutrition Comparison

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How are Peruvian groundcherry and horned melon different?

  • Peruvian groundcherry has more vitamin B3, vitamin A, vitamin B1, and vitamin C than horned melon.
  • Daily need coverage for vitamin B3 for Peruvian groundcherry is 14% higher.
  • Peruvian groundcherry contains 5 times more vitamin A than horned melon. While Peruvian groundcherry contains 720IU of vitamin A, horned melon contains only 147IU.
  • Peruvian groundcherry has a lower glycemic index (35) than horned melon (48).

Groundcherries, (cape-gooseberries or poha), raw and Horned melon (Kiwano) are the varieties used in this article.

Infographic

Peruvian groundcherry vs Horned melon 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" 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 29% 3.9% 11% 42% 6.7% 13% 16% 0.26% 5.1% 0%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +44.4%
Contains more IronIron +13%
~equal in Phosphorus ~37mg
~equal in Selenium ~µg

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 18% 2.3% 0% 0% 6.3% 3.5% 11% 11% 15% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +107.5%
Contains more Vitamin AVitamin A +414.3%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +395.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Horned melon DV% diff.
Vitamin B3 2.8mg 0.565mg 14%
Magnesium 40mg 10%
Vitamin B1 0.11mg 0.025mg 7%
Vitamin C 11mg 5.3mg 6%
Vitamin B6 0.063mg 5%
Zinc 0.48mg 4%
Vitamin B5 0.183mg 4%
Potassium 123mg 4%
Vitamin A 36µg 7µg 3%
Vitamin B2 0.04mg 0.015mg 2%
Iron 1mg 1.13mg 2%
Copper 0.02mg 2%
Manganese 0.039mg 2%
Folate 3µg 1%
Fats 0.7g 1.26g 1%
Carbs 11.2g 7.56g 1%
Calories 53kcal 44kcal 0%
Protein 1.9g 1.78g 0%
Net carbs 11.2g 7.56g N/A
Calcium 9mg 13mg 0%
Phosphorus 40mg 37mg 0%
Sodium 2mg 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
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
Contains more CarbsCarbs +48.1%
Contains more OtherOther +86%
Contains more FatsFats +80%
~equal in Protein ~1.78g
~equal in Water ~88.97g

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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. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/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.