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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 B1, and Vitamin C than Horned melon.
  • Daily need coverage for Vitamin B3 from Peruvian groundcherry is 14% higher.
  • Peruvian groundcherry contains 4 times more Vitamin B1 than Horned melon. While Peruvian groundcherry contains 0.11mg of Vitamin B1, Horned melon contains only 0.025mg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +13%
Contains more Calcium +44.4%
Equal in Phosphorus - 37
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 3% 0% 0% 0% 0% 18% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Contains more Iron +13%
Contains more Calcium +44.4%
Equal in Phosphorus - 37

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 C +107.5%
Contains more Vitamin A +389.8%
Contains more Vitamin B1 +340%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +395.6%
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 18% 9% 0% 0% 7% 4% 11% 11% 15% 0% 0% 3%
Contains more Vitamin C +107.5%
Contains more Vitamin A +389.8%
Contains more Vitamin B1 +340%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +395.6%

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 Horned melon
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Saturated Fat Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Horned melon Opinion
Calories 53kcal 44kcal Peruvian groundcherry
Protein 1.9g 1.78g Peruvian groundcherry
Fats 0.7g 1.26g Horned melon
Vitamin C 11mg 5.3mg Peruvian groundcherry
Net carbs 11.2g 7.56g Peruvian groundcherry
Carbs 11.2g 7.56g Peruvian groundcherry
Cholesterol 0mg mg Horned melon
Vitamin D IU IU
Iron 1mg 1.13mg Horned melon
Calcium 9mg 13mg Horned melon
Potassium mg 123mg Horned melon
Magnesium mg 40mg Horned melon
Sugar g g
Fiber g g
Copper mg 0.02mg Horned melon
Zinc mg 0.48mg Horned melon
Starch g g
Phosphorus 40mg 37mg Peruvian groundcherry
Sodium mg 2mg Peruvian groundcherry
Vitamin A 720IU 147IU Peruvian groundcherry
Vitamin E mg mg
Vitamin D µg µg
Vitamin B1 0.11mg 0.025mg Peruvian groundcherry
Vitamin B2 0.04mg 0.015mg Peruvian groundcherry
Vitamin B3 2.8mg 0.565mg Peruvian groundcherry
Vitamin B5 mg 0.183mg Horned melon
Vitamin B6 mg 0.063mg Horned melon
Vitamin B12 0µg µg Peruvian groundcherry
Vitamin K µg µg
Folate µg 3µg Horned melon
Trans Fat 0g 0g
Saturated Fat g g
Monounsaturated Fat g g
Polyunsaturated fat g g
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
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Horned melon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6
Horned melon
Mineral Summary Score
7
Peruvian groundcherry
15
Horned melon

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
11%
Horned melon
Carbohydrates
11%
Peruvian groundcherry
8%
Horned melon
Fats
3%
Peruvian groundcherry
6%
Horned melon

Comparison summary

Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 13)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Horned melon
Horned melon is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
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. 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.