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Peruvian groundcherry vs Prune - In-Depth Nutrition Comparison

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How are Peruvian groundcherry and Prune different?

  • Peruvian groundcherry is higher in Vitamin C, and Vitamin B3, however Prune 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 Prune 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 Calcium +377.8%
Contains more Phosphorus +72.5%
Equal in Iron - 0.93
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 3% 0% 0% 0% 0% 18% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Prune
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 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 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
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

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 Prune
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 Prune Opinion
Calories 53kcal 240kcal Prune
Protein 1.9g 2.18g Prune
Fats 0.7g 0.38g Peruvian groundcherry
Vitamin C 11mg 0.6mg Peruvian groundcherry
Net carbs 11.2g 56.78g Prune
Carbs 11.2g 63.88g Prune
Cholesterol 0mg 0mg
Vitamin D IU 0IU Prune
Iron 1mg 0.93mg Peruvian groundcherry
Calcium 9mg 43mg Prune
Potassium mg 732mg Prune
Magnesium mg 41mg Prune
Sugar g 38.13g Peruvian groundcherry
Fiber g 7.1g Prune
Copper mg 0.281mg Prune
Zinc mg 0.44mg Prune
Starch g 5.11g Prune
Phosphorus 40mg 69mg Prune
Sodium mg 2mg Peruvian groundcherry
Vitamin A 720IU 781IU Prune
Vitamin E mg 0.43mg Prune
Vitamin D µg 0µg Prune
Vitamin B1 0.11mg 0.051mg Peruvian groundcherry
Vitamin B2 0.04mg 0.186mg Prune
Vitamin B3 2.8mg 1.882mg Peruvian groundcherry
Vitamin B5 mg 0.422mg Prune
Vitamin B6 mg 0.205mg Prune
Vitamin B12 0µg 0µg
Vitamin K µg 59.5µg Prune
Folate µg 4µg Prune
Trans Fat 0g g Prune
Saturated Fat g 0.088g Peruvian groundcherry
Monounsaturated Fat g 0.053g Prune
Polyunsaturated fat g 0.062g Prune
Tryptophan mg 0.025mg Prune
Threonine mg 0.049mg Prune
Isoleucine mg 0.041mg Prune
Leucine mg 0.066mg Prune
Lysine mg 0.05mg Prune
Methionine mg 0.016mg Prune
Phenylalanine mg 0.052mg Prune
Valine mg 0.056mg Prune
Histidine mg 0.027mg Prune
Fructose g 12.45g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Prune
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
31
Prune
Mineral Summary Score
7
Peruvian groundcherry
35
Prune

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
13%
Prune
Carbohydrates
11%
Peruvian groundcherry
64%
Prune
Fats
3%
Peruvian groundcherry
2%
Prune

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Prune
Prune 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

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. Prune - 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.