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Peruvian groundcherry vs. Prickly pear — In-Depth Nutrition Comparison

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A recap on the differences between Peruvian groundcherry and prickly pear

  • Peruvian groundcherry is higher than prickly pear in vitamin B3, vitamin A, iron, and vitamin B1.
  • Peruvian groundcherry covers your daily vitamin B3 needs 15% more than prickly pear.
  • Peruvian groundcherry contains 17 times more vitamin A than prickly pear. While Peruvian groundcherry contains 720IU of vitamin A, prickly pear contains only 43IU.
  • The glycemic index of prickly pear is lower.

Food varieties used in this article are Groundcherries, (cape-gooseberries or poha), raw and Prickly pears, raw.

Infographic

Peruvian groundcherry vs Prickly pear 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 2.7% 0% 38% 0% 0% 17% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 19% 11% 27% 3.3% 10% 0.65% 0% 3.3%
Contains more IronIron +233.3%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +522.2%
~equal in Manganese ~mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 12% 0% 0% 28% 9.2% 53% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 47% 0.67% 0% 0% 3.5% 14% 8.6% 0% 14% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B1Vitamin B1 +685.7%
Contains more Vitamin B3Vitamin B3 +508.7%
Contains more Vitamin CVitamin C +27.3%
Contains more Vitamin B2Vitamin B2 +50%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Prickly pear DV% diff.
Magnesium 85mg 20%
Vitamin B3 2.8mg 0.46mg 15%
Fiber 3.6g 14%
Iron 1mg 0.3mg 9%
Copper 0.08mg 9%
Vitamin B1 0.11mg 0.014mg 8%
Potassium 220mg 6%
Vitamin B6 0.06mg 5%
Calcium 9mg 56mg 5%
Vitamin A 36µg 2µg 4%
Vitamin C 11mg 14mg 3%
Folate 6µg 2%
Protein 1.9g 0.73g 2%
Phosphorus 40mg 24mg 2%
Vitamin B2 0.04mg 0.06mg 2%
Calories 53kcal 41kcal 1%
Zinc 0.12mg 1%
Selenium 0.6µg 1%
Carbs 11.2g 9.57g 1%
Polyunsaturated fat 0.213g 1%
Fats 0.7g 0.51g 0%
Net carbs 11.2g 5.97g N/A
Sodium 5mg 0%
Saturated fat 0.067g 0%
Monounsaturated fat 0.075g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 11% 85%
Protein: 1.9 g
Fats: 0.7 g
Carbs: 11.2 g
Water: 85.4 g
Other: 0.8 g
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 g
Contains more ProteinProtein +160.3%
Contains more FatsFats +37.3%
Contains more CarbsCarbs +17%
Contains more OtherOther +105%
~equal in Water ~87.55g

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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. Prickly pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167750/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.