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Peruvian groundcherry vs. Prunes — In-Depth Nutrition Comparison

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How are Peruvian groundcherry and Prunes different?

  • Peruvian groundcherry is higher in Vitamin C, and Vitamin B3, however, Prunes is richer in Vitamin B2.
  • Daily need coverage for Vitamin C from Peruvian groundcherry is 12% higher.

Groundcherries, (cape-gooseberries or poha), raw and Plums, dried (prunes), uncooked are the varieties used in this article.

Infographic

Peruvian groundcherry vs Prunes 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 Calcium +377.8%
Contains more Phosphorus +72.5%
Equal in Iron - 0.93
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 0% 18% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Calcium +377.8%
Contains more Phosphorus +72.5%
Equal in Iron - 0.93

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.
:
9
Prunes
Contains more Vitamin C +1733.3%
Contains more Vitamin B1 +115.7%
Contains more Vitamin B3 +48.8%
Contains more Vitamin B2 +365%
Equal in Vitamin A - 781
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 44% 0% 0% 37% 28% 10% 53% 0% 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 Choline Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 6% 149%
Contains more Vitamin C +1733.3%
Contains more Vitamin B1 +115.7%
Contains more Vitamin B3 +48.8%
Contains more Vitamin B2 +365%
Equal in Vitamin A - 781

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +84.2%
Contains more Water +176.2%
Contains more Protein +14.7%
Contains more Carbs +470.4%
Contains more Other +230%
2% 11% 85%
Protein: 1.9 g
Fats: 0.7 g
Carbs: 11.2 g
Water: 85.4 g
Other: 0.8 g
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Fats +84.2%
Contains more Water +176.2%
Contains more Protein +14.7%
Contains more Carbs +470.4%
Contains more Other +230%

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 Prunes
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Prunes Opinion
Net carbs 11.2g 56.78g Prunes
Protein 1.9g 2.18g Prunes
Fats 0.7g 0.38g Peruvian groundcherry
Carbs 11.2g 63.88g Prunes
Calories 53kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Peruvian groundcherry
Fiber 7.1g Prunes
Calcium 9mg 43mg Prunes
Iron 1mg 0.93mg Peruvian groundcherry
Magnesium 41mg Prunes
Phosphorus 40mg 69mg Prunes
Potassium 732mg Prunes
Sodium 2mg Peruvian groundcherry
Zinc 0.44mg Prunes
Copper 0.281mg Prunes
Manganese 0.299mg Prunes
Selenium 0.3µg Prunes
Vitamin A 720IU 781IU Prunes
Vitamin A RAE 36µg 39µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 11mg 0.6mg Peruvian groundcherry
Vitamin B1 0.11mg 0.051mg Peruvian groundcherry
Vitamin B2 0.04mg 0.186mg Prunes
Vitamin B3 2.8mg 1.882mg Peruvian groundcherry
Vitamin B5 0.422mg Prunes
Vitamin B6 0.205mg Prunes
Folate 4µg Prunes
Choline 10.1mg Prunes
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g Peruvian groundcherry
Monounsaturated Fat 0.053g Prunes
Polyunsaturated fat 0.062g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Peruvian groundcherry
29%
Prunes
Minerals Daily Need Coverage Score
6%
Peruvian groundcherry
32%
Prunes

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 38.13g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.088g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.