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  6. Peruvian groundcherry vs. Orange juice

Peruvian groundcherry vs. Orange juice — In-Depth Nutrition Comparison

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The main differences between Peruvian groundcherry and orange juice

  • Peruvian groundcherry is richer in vitamin B3, vitamin A, and iron, yet orange juice is richer in vitamin C.
  • Daily need coverage for vitamin C for orange juice is 43% higher.
  • Peruvian groundcherry contains 7 times more vitamin B3 than orange juice. Peruvian groundcherry contains 2.8mg of vitamin B3, while orange juice contains 0.4mg.
  • Peruvian groundcherry has a lower glycemic index than orange juice.

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

Infographic

Peruvian groundcherry vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more IronIron +400%
Contains more PhosphorusPhosphorus +135.3%
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%
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +260%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +600%
Contains more Vitamin CVitamin C +354.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Orange juice DV% diff.
Vitamin C 11mg 50mg 43%
Vitamin B3 2.8mg 0.4mg 15%
Iron 1mg 0.2mg 10%
Folate 30µg 8%
Potassium 200mg 6%
Copper 0.044mg 5%
Vitamin B5 0.19mg 4%
Vitamin A 36µg 10µg 3%
Phosphorus 40mg 17mg 3%
Magnesium 11mg 3%
Vitamin B6 0.04mg 3%
Vitamin B1 0.11mg 0.09mg 2%
Protein 1.9g 0.7g 2%
Fiber 0.2g 1%
Manganese 0.014mg 1%
Choline 6.2mg 1%
Vitamin B2 0.04mg 0.03mg 1%
Fats 0.7g 0.2g 1%
Calories 53kcal 45kcal 0%
Net carbs 11.2g 10.2g N/A
Carbs 11.2g 10.4g 0%
Calcium 9mg 11mg 0%
Sugar 8.4g N/A
Zinc 0.05mg 0%
Sodium 1mg 0%
Vitamin E 0.04mg 0%
Selenium 0.1µg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.024g 0%
Monounsaturated fat 0.036g 0%
Polyunsaturated fat 0.04g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +171.4%
Contains more FatsFats +250%
Contains more OtherOther +100%
~equal in Carbs ~10.4g
~equal in Water ~88.3g

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.