Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Peruvian groundcherry vs. Mango — In-Depth Nutrition Comparison

Compare

The main differences between Peruvian groundcherry and mango

  • Peruvian groundcherry is richer in vitamin B3, iron, and vitamin B1, yet mango is richer in vitamin C and vitamin A.
  • Daily need coverage for vitamin C for mango is 28% higher.
  • Peruvian groundcherry contains 6 times more iron than mango. Peruvian groundcherry contains 1mg of iron, while mango contains 0.16mg.
  • Peruvian groundcherry has a lower glycemic index than mango.

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

Infographic

Peruvian groundcherry vs Mango 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%
Mango
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more IronIron +525%
Contains more PhosphorusPhosphorus +185.7%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +22.2%

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%
Mango
8
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B1Vitamin B1 +292.9%
Contains more Vitamin B3Vitamin B3 +318.5%
Contains more Vitamin CVitamin C +230.9%
Contains more Vitamin AVitamin A +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.038mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Mango DV% diff.
Vitamin C 11mg 36.4mg 28%
Vitamin B3 2.8mg 0.669mg 13%
Copper 0.111mg 12%
Iron 1mg 0.16mg 11%
Folate 43µg 11%
Vitamin B6 0.119mg 9%
Vitamin B1 0.11mg 0.028mg 7%
Vitamin E 0.9mg 6%
Fiber 1.6g 6%
Fructose 4.68g 6%
Potassium 168mg 5%
Vitamin K 4.2µg 4%
Phosphorus 40mg 14mg 4%
Vitamin B5 0.197mg 4%
Manganese 0.063mg 3%
Vitamin A 36µg 54µg 2%
Magnesium 10mg 2%
Protein 1.9g 0.82g 2%
Carbs 11.2g 14.98g 1%
Choline 7.6mg 1%
Zinc 0.09mg 1%
Selenium 0.6µg 1%
Calories 53kcal 60kcal 0%
Fats 0.7g 0.38g 0%
Net carbs 11.2g 13.38g N/A
Calcium 9mg 11mg 0%
Sugar 13.66g N/A
Sodium 1mg 0%
Vitamin B2 0.04mg 0.038mg 0%
Saturated fat 0.092g 0%
Monounsaturated fat 0.14g 0%
Polyunsaturated fat 0.071g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 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
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +131.7%
Contains more FatsFats +84.2%
Contains more OtherOther +122.2%
Contains more CarbsCarbs +33.8%
~equal in Water ~83.46g

People also compare

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.