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Peruvian groundcherry vs Mulberry - In-Depth Nutrition Comparison

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How are Peruvian groundcherry and Mulberry different?

  • Peruvian groundcherry is richer in Vitamin B3, and Vitamin B1, while Mulberry is higher in Vitamin C, and Iron.
  • Mulberry covers your daily need of Vitamin C 28% more than Peruvian groundcherry.
  • Peruvian groundcherry contains 5 times more Vitamin B3 than Mulberry. Peruvian groundcherry contains 2.8mg of Vitamin B3, while Mulberry contains 0.62mg.

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

Infographic

Peruvian groundcherry vs Mulberry 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 Calcium +333.3%
Contains more Iron +85%
Equal in Phosphorus - 38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 38% 0% 18% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Contains more Calcium +333.3%
Contains more Iron +85%
Equal in Phosphorus - 38

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 A +2780%
Contains more Vitamin B1 +279.3%
Contains more Vitamin B3 +351.6%
Contains more Vitamin C +230.9%
Contains more Vitamin B2 +152.5%
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 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin A +2780%
Contains more Vitamin B1 +279.3%
Contains more Vitamin B3 +351.6%
Contains more Vitamin C +230.9%
Contains more Vitamin B2 +152.5%

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

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Mulberry Opinion
Net carbs 11.2g 8.1g Peruvian groundcherry
Protein 1.9g 1.44g Peruvian groundcherry
Fats 0.7g 0.39g Peruvian groundcherry
Carbs 11.2g 9.8g Peruvian groundcherry
Calories 53kcal 43kcal Peruvian groundcherry
Starch g g
Fructose g g
Sugar g 8.1g Peruvian groundcherry
Fiber g 1.7g Mulberry
Calcium 9mg 39mg Mulberry
Iron 1mg 1.85mg Mulberry
Magnesium mg 18mg Mulberry
Phosphorus 40mg 38mg Peruvian groundcherry
Potassium mg 194mg Mulberry
Sodium mg 10mg Peruvian groundcherry
Zinc mg 0.12mg Mulberry
Copper mg 0.06mg Mulberry
Vitamin A 720IU 25IU Peruvian groundcherry
Vitamin E mg 0.87mg Mulberry
Vitamin D IU 0IU Mulberry
Vitamin D µg 0µg Mulberry
Vitamin C 11mg 36.4mg Mulberry
Vitamin B1 0.11mg 0.029mg Peruvian groundcherry
Vitamin B2 0.04mg 0.101mg Mulberry
Vitamin B3 2.8mg 0.62mg Peruvian groundcherry
Vitamin B5 mg mg
Vitamin B6 mg 0.05mg Mulberry
Folate µg 6µg Mulberry
Vitamin B12 0µg 0µg
Vitamin K µg 7.8µg Mulberry
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.027g Peruvian groundcherry
Monounsaturated Fat g 0.041g Mulberry
Polyunsaturated fat g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18
Mulberry
Mineral Summary Score
7
Peruvian groundcherry
19
Mulberry

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
9%
Mulberry
Carbohydrates
11%
Peruvian groundcherry
10%
Mulberry
Fats
3%
Peruvian groundcherry
2%
Mulberry

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.027g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry 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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.