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Peruvian groundcherry vs. Maple sugar — In-Depth Nutrition Comparison

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How are Peruvian groundcherry and maple sugar different?

  • Peruvian groundcherry is richer in vitamin B3, vitamin A, vitamin C, vitamin B1, and phosphorus, while maple sugar is higher in calcium and iron.
  • Peruvian groundcherry covers your daily need for vitamin B3, 17% more than maple sugar.
  • Maple sugar has a higher glycemic index (63) than Peruvian groundcherry (35).

Groundcherries, (cape-gooseberries or poha), raw and Sugars, maple types were used in this article.

Infographic

Peruvian groundcherry vs Maple sugar 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more PhosphorusPhosphorus +1233.3%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +900%
Contains more IronIron +61%

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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1122.2%
Contains more Vitamin B2Vitamin B2 +207.7%
Contains more Vitamin B3Vitamin B3 +6900%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~0µg

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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +1800%
Contains more FatsFats +250%
Contains more WaterWater +967.5%
Contains more CarbsCarbs +711.6%
~equal in Other ~0.8g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peruvian groundcherry Maple sugar
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Maple sugar DV% diff.
Manganese 4.422mg 192%
Zinc 6.06mg 55%
Carbs 11.2g 90.9g 27%
Vitamin B3 2.8mg 0.04mg 17%
Calories 53kcal 354kcal 15%
Vitamin C 11mg 0mg 12%
Copper 0.099mg 11%
Vitamin B1 0.11mg 0.009mg 8%
Calcium 9mg 90mg 8%
Potassium 274mg 8%
Iron 1mg 1.61mg 8%
Phosphorus 40mg 3mg 5%
Magnesium 19mg 5%
Protein 1.9g 0.1g 4%
Vitamin A 36µg 0µg 4%
Vitamin B2 0.04mg 0.013mg 2%
Selenium 0.8µg 1%
Fats 0.7g 0.2g 1%
Vitamin B5 0.048mg 1%
Polyunsaturated fat 0.1g 1%
Net carbs 11.2g 90.9g N/A
Sugar 84.87g N/A
Sodium 11mg 0%
Vitamin B6 0.003mg 0%
Choline 2.1mg 0%
Saturated fat 0.036g 0%
Monounsaturated fat 0.064g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Maple sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
11%
Peruvian groundcherry
1%
Maple sugar
Minerals Daily Need Coverage Score
6%
Peruvian groundcherry
91%
Maple sugar

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 84.87g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated fat (difference - 0.036g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 28)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $4)
Which food is richer in minerals?
Maple sugar
Maple sugar is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.