Peruvian groundcherry vs. Mango — In-Depth Nutrition Comparison
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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
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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.
| 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.
| 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 | +50.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 53kcal | 60kcal |
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| Protein | 1.9g | 0.82g |
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| Fats | 0.7g | 0.38g |
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| Vitamin C | 11mg | 36.4mg |
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| Net carbs | 11.2g | 13.38g |
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| Carbs | 11.2g | 14.98g |
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| Magnesium | 10mg |
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| Calcium | 9mg | 11mg |
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| Potassium | 168mg |
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| Iron | 1mg | 0.16mg |
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| Sugar | 13.66g |
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| Fiber | 1.6g |
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| Copper | 0.111mg |
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| Zinc | 0.09mg |
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| Phosphorus | 40mg | 14mg |
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| Sodium | 1mg |
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| Vitamin A | 720IU | 1082IU |
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| Vitamin A | 36µg | 54µg |
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| Vitamin E | 0.9mg |
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| Manganese | 0.063mg |
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| Selenium | 0.6µg |
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| Vitamin B1 | 0.11mg | 0.028mg |
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| Vitamin B2 | 0.04mg | 0.038mg |
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| Vitamin B3 | 2.8mg | 0.669mg |
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| Vitamin B5 | 0.197mg |
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| Vitamin B6 | 0.119mg |
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| Vitamin K | 4.2µg |
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| Folate | 43µg |
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| Choline | 7.6mg |
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| Saturated Fat | 0.092g |
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| Monounsaturated Fat | 0.14g |
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| Polyunsaturated fat | 0.071g |
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| Tryptophan | 0.013mg |
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| Threonine | 0.031mg |
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| Isoleucine | 0.029mg |
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| Leucine | 0.05mg |
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| Lysine | 0.066mg |
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| Methionine | 0.008mg |
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| Phenylalanine | 0.027mg |
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| Valine | 0.042mg |
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| Histidine | 0.019mg |
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| Fructose | 4.68g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
25%
Minerals Daily Need Coverage Score
6%
9%
Comparison summary
Which food is lower in Sugar?
Peruvian groundcherry is lower in Sugar (difference - 13.66g)
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Peruvian groundcherry is lower in glycemic index (difference - 16)
Which food is cheaper?
Peruvian groundcherry is cheaper (difference - $0.3)
Which food is richer in minerals?
Mango is relatively richer in minerals
Which food is richer in vitamins?
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)