Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

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.
  • Daily need coverage for Vitamin C from Mango is 28% higher.
  • Peruvian groundcherry contains 6 times more Iron than Mango. Peruvian groundcherry contains 1mg of Iron, while Mango contains 0.16mg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +525%
Contains more Phosphorus +185.7%
Contains more Calcium +22.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 38% 0% 18% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Iron +525%
Contains more Phosphorus +185.7%
Contains more Calcium +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Mango
Contains more Vitamin B1 +292.9%
Contains more Vitamin B3 +318.5%
Contains more Vitamin A +50.3%
Contains more Vitamin C +230.9%
Equal in Vitamin B2 - 0.038
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 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B1 +292.9%
Contains more Vitamin B3 +318.5%
Contains more Vitamin A +50.3%
Contains more Vitamin C +230.9%
Equal in Vitamin B2 - 0.038

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

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Mango Opinion
Net carbs 11.2g 13.38g Mango
Protein 1.9g 0.82g Peruvian groundcherry
Fats 0.7g 0.38g Peruvian groundcherry
Carbs 11.2g 14.98g Mango
Calories 53kcal 60kcal Mango
Starch g g
Fructose g 4.68g Mango
Sugar g 13.66g Peruvian groundcherry
Fiber g 1.6g Mango
Calcium 9mg 11mg Mango
Iron 1mg 0.16mg Peruvian groundcherry
Magnesium mg 10mg Mango
Phosphorus 40mg 14mg Peruvian groundcherry
Potassium mg 168mg Mango
Sodium mg 1mg Peruvian groundcherry
Zinc mg 0.09mg Mango
Copper mg 0.111mg Mango
Vitamin A 720IU 1082IU Mango
Vitamin E mg 0.9mg Mango
Vitamin D IU 0IU Mango
Vitamin D µg 0µg Mango
Vitamin C 11mg 36.4mg Mango
Vitamin B1 0.11mg 0.028mg Peruvian groundcherry
Vitamin B2 0.04mg 0.038mg Peruvian groundcherry
Vitamin B3 2.8mg 0.669mg Peruvian groundcherry
Vitamin B5 mg 0.197mg Mango
Vitamin B6 mg 0.119mg Mango
Folate µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K µg 4.2µg Mango
Tryptophan mg 0.013mg Mango
Threonine mg 0.031mg Mango
Isoleucine mg 0.029mg Mango
Leucine mg 0.05mg Mango
Lysine mg 0.066mg Mango
Methionine mg 0.008mg Mango
Phenylalanine mg 0.027mg Mango
Valine mg 0.042mg Mango
Histidine mg 0.019mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.092g Peruvian groundcherry
Monounsaturated Fat g 0.14g Mango
Polyunsaturated fat g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
26
Mango
Mineral Summary Score
7
Peruvian groundcherry
10
Mango

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%
Mango
Carbohydrates
11%
Peruvian groundcherry
15%
Mango
Fats
3%
Peruvian groundcherry
2%
Mango

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 13.66g)
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 - 0.092g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 16)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $0.3)
Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.