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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" chart 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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 3% 0% 0% 0% 0% 18% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
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" chart 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 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 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
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

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 Pomegranate
Rich in minerals 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Pomegranate Opinion
Calories 53kcal 83kcal Pomegranate
Protein 1.9g 1.67g Peruvian groundcherry
Fats 0.7g 1.17g Pomegranate
Vitamin C 11mg 10.2mg Peruvian groundcherry
Net carbs 11.2g 14.7g Pomegranate
Carbs 11.2g 18.7g Pomegranate
Cholesterol 0mg 0mg
Vitamin D IU 0IU Pomegranate
Iron 1mg 0.3mg Peruvian groundcherry
Calcium 9mg 10mg Pomegranate
Potassium mg 236mg Pomegranate
Magnesium mg 12mg Pomegranate
Sugar g 13.67g Peruvian groundcherry
Fiber g 4g Pomegranate
Copper mg 0.158mg Pomegranate
Zinc mg 0.35mg Pomegranate
Starch g g
Phosphorus 40mg 36mg Peruvian groundcherry
Sodium mg 3mg Peruvian groundcherry
Vitamin A 720IU 0IU Peruvian groundcherry
Vitamin E mg 0.6mg Pomegranate
Vitamin D µg 0µg Pomegranate
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 mg 0.377mg Pomegranate
Vitamin B6 mg 0.075mg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K µg 16.4µg Pomegranate
Folate µg 38µg Pomegranate
Trans Fat 0g 0g
Saturated Fat g 0.12g Peruvian groundcherry
Monounsaturated Fat g 0.093g Pomegranate
Polyunsaturated fat g 0.079g Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Pomegranate
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
16
Pomegranate
Mineral Summary Score
7
Peruvian groundcherry
15
Pomegranate

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
10%
Pomegranate
Carbohydrates
11%
Peruvian groundcherry
19%
Pomegranate
Fats
3%
Peruvian groundcherry
5%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.