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Peruvian groundcherry vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between Peruvian groundcherry and Pomegranate

  • Peruvian groundcherry is richer than Pomegranate in Vitamin B3, and Iron.
  • Daily need coverage for Vitamin B3 from Peruvian groundcherry is 16% higher.
  • Peruvian groundcherry contains 3 times more Iron than Pomegranate. Peruvian groundcherry contains 1mg of Iron, while Pomegranate contains 0.3mg.

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

Infographic

Peruvian groundcherry vs Pomegranate 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 Iron +233.3%
Contains more Phosphorus +11.1%
Contains more Calcium +11.1%
Equal in Phosphorus - 36
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 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Iron +233.3%
Contains more Phosphorus +11.1%
Contains more Calcium +11.1%
Equal in Phosphorus - 36

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +64.2%
Contains more Vitamin B3 +855.6%
Contains more Vitamin B2 +32.5%
Equal in Vitamin C - 10.2
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 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 5% 41%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +64.2%
Contains more Vitamin B3 +855.6%
Contains more Vitamin B2 +32.5%
Equal in Vitamin C - 10.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +13.8%
Contains more Other +50.9%
Contains more Fats +67.1%
Contains more Carbs +67%
Equal in Water - 77.93
2% 11% 85%
Protein: 1.9 g
Fats: 0.7 g
Carbs: 11.2 g
Water: 85.4 g
Other: 0.8 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Protein +13.8%
Contains more Other +50.9%
Contains more Fats +67.1%
Contains more Carbs +67%
Equal in Water - 77.93

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

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Pomegranate Opinion
Net carbs 11.2g 14.7g Pomegranate
Protein 1.9g 1.67g Peruvian groundcherry
Fats 0.7g 1.17g Pomegranate
Carbs 11.2g 18.7g Pomegranate
Calories 53kcal 83kcal Pomegranate
Sugar 13.67g Peruvian groundcherry
Fiber 4g Pomegranate
Calcium 9mg 10mg Pomegranate
Iron 1mg 0.3mg Peruvian groundcherry
Magnesium 12mg Pomegranate
Phosphorus 40mg 36mg Peruvian groundcherry
Potassium 236mg Pomegranate
Sodium 3mg Peruvian groundcherry
Zinc 0.35mg Pomegranate
Copper 0.158mg Pomegranate
Manganese 0.119mg Pomegranate
Selenium 0.5µg Pomegranate
Vitamin A 720IU 0IU Peruvian groundcherry
Vitamin A RAE 36µg 0µg Peruvian groundcherry
Vitamin E 0.6mg Pomegranate
Vitamin C 11mg 10.2mg Peruvian groundcherry
Vitamin B1 0.11mg 0.067mg Peruvian groundcherry
Vitamin B2 0.04mg 0.053mg Pomegranate
Vitamin B3 2.8mg 0.293mg Peruvian groundcherry
Vitamin B5 0.377mg Pomegranate
Vitamin B6 0.075mg Pomegranate
Folate 38µg Pomegranate
Choline 7.6mg Pomegranate
Vitamin K 16.4µg Pomegranate
Saturated Fat 0.12g Peruvian groundcherry
Monounsaturated Fat 0.093g Pomegranate
Polyunsaturated fat 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Pomegranate
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
15%
Pomegranate
Minerals Daily Need Coverage Score
6%
Peruvian groundcherry
14%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 35)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $1)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.