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Peruvian groundcherry vs Orange - In-Depth Nutrition Comparison

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How are Peruvian groundcherry and Orange different?

  • Peruvian groundcherry is richer in Vitamin B3, and Iron, while Orange is higher in Vitamin C.
  • Orange covers your daily need of Vitamin C 47% more than Peruvian groundcherry.
  • Peruvian groundcherry contains 10 times more Iron than Orange. Peruvian groundcherry contains 1mg of Iron, while Orange contains 0.1mg.

Groundcherries, (cape-gooseberries or poha), raw and Oranges, raw, all commercial varieties types were used in this article.

Infographic

Peruvian groundcherry vs Orange 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +900%
Contains more Phosphorus +185.7%
Contains more Calcium +344.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 3% 0% 0% 0% 0% 18% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Contains more Iron +900%
Contains more Phosphorus +185.7%
Contains more Calcium +344.4%

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
:
7
Orange
Contains more Vitamin A +220%
Contains more Vitamin B1 +26.4%
Contains more Vitamin B3 +892.9%
Contains more Vitamin C +383.6%
Equal in Vitamin B2 - 0.04
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 37% 44% 0% 0% 28% 10% 53% 0% 0% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Contains more Vitamin A +220%
Contains more Vitamin B1 +26.4%
Contains more Vitamin B3 +892.9%
Contains more Vitamin C +383.6%
Equal in Vitamin B2 - 0.04

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 Orange
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 Orange Opinion
Calories 53kcal 47kcal Peruvian groundcherry
Protein 1.9g 0.94g Peruvian groundcherry
Fats 0.7g 0.12g Peruvian groundcherry
Vitamin C 11mg 53.2mg Orange
Net carbs 11.2g 9.35g Peruvian groundcherry
Carbs 11.2g 11.75g Orange
Cholesterol 0mg 0mg
Vitamin D IU 0IU Orange
Iron 1mg 0.1mg Peruvian groundcherry
Calcium 9mg 40mg Orange
Potassium mg 181mg Orange
Magnesium mg 10mg Orange
Sugar g 9.35g Peruvian groundcherry
Fiber g 2.4g Orange
Copper mg 0.045mg Orange
Zinc mg 0.07mg Orange
Starch g g
Phosphorus 40mg 14mg Peruvian groundcherry
Sodium mg 0mg Peruvian groundcherry
Vitamin A 720IU 225IU Peruvian groundcherry
Vitamin E mg 0.18mg Orange
Vitamin D µg 0µg Orange
Vitamin B1 0.11mg 0.087mg Peruvian groundcherry
Vitamin B2 0.04mg 0.04mg
Vitamin B3 2.8mg 0.282mg Peruvian groundcherry
Vitamin B5 mg 0.25mg Orange
Vitamin B6 mg 0.06mg Orange
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Orange
Folate µg 30µg Orange
Trans Fat 0g 0g
Saturated Fat g 0.015g Peruvian groundcherry
Monounsaturated Fat g 0.023g Orange
Polyunsaturated fat g 0.025g Orange
Tryptophan mg 0.009mg Orange
Threonine mg 0.015mg Orange
Isoleucine mg 0.025mg Orange
Leucine mg 0.023mg Orange
Lysine mg 0.047mg Orange
Methionine mg 0.02mg Orange
Phenylalanine mg 0.031mg Orange
Valine mg 0.04mg Orange
Histidine mg 0.018mg Orange
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24
Orange
Mineral Summary Score
7
Peruvian groundcherry
8
Orange

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
6%
Orange
Carbohydrates
11%
Peruvian groundcherry
12%
Orange
Fats
3%
Peruvian groundcherry
1%
Orange

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 9.35g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 0mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 10)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $0.4)
Which food is richer in minerals?
Orange
Orange is relatively richer in minerals
Which food is richer in vitamins?
Orange
Orange 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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.