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Peruvian groundcherry vs. Swordfish — In-Depth Nutrition Comparison

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How are Peruvian groundcherry and swordfish different?

  • Peruvian groundcherry is higher in vitamin C, vitamin A, and iron; however, swordfish is richer in vitamin B12, vitamin B3, and phosphorus.
  • Daily need coverage for vitamin B12 for swordfish is 68% higher.
  • Swordfish has a lower glycemic index (0) than Peruvian groundcherry (35).

Groundcherries, (cape-gooseberries or poha), raw and Fish, swordfish, cooked, dry heat are the varieties used in this article.

Infographic

Peruvian groundcherry vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +50%
Contains more IronIron +122.2%
Contains less SodiumSodium -100%
Contains more PhosphorusPhosphorus +660%

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +23.6%
Contains more Vitamin AVitamin A +19.4%
Contains more Vitamin B2Vitamin B2 +57.5%
Contains more Vitamin B3Vitamin B3 +230.5%
Contains more Vitamin B12Vitamin B12 +∞%

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.1%
Contains more OtherOther +122.2%
Contains more ProteinProtein +1134.2%
Contains more FatsFats +1032.9%

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 Swordfish
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Swordfish DV% diff.
Selenium 68.5µg 125%
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B6 0.615mg 47%
Protein 1.9g 23.45g 43%
Vitamin B3 2.8mg 9.254mg 40%
Phosphorus 40mg 304mg 38%
Cholesterol 0mg 78mg 26%
Vitamin E 2.41mg 16%
Potassium 499mg 15%
Choline 77.5mg 14%
Vitamin C 11mg 0mg 12%
Fats 0.7g 7.93g 11%
Saturated fat 1.911g 9%
Monounsaturated fat 3.544g 9%
Polyunsaturated fat 1.368g 9%
Magnesium 35mg 8%
Vitamin B5 0.417mg 8%
Iron 1mg 0.45mg 7%
Zinc 0.78mg 7%
Calories 53kcal 172kcal 6%
Copper 0.046mg 5%
Sodium 97mg 4%
Carbs 11.2g 0g 4%
Vitamin B2 0.04mg 0.063mg 2%
Vitamin B1 0.11mg 0.089mg 2%
Manganese 0.013mg 1%
Vitamin A 36µg 43µg 1%
Folate 2µg 1%
Net carbs 11.2g 0g N/A
Calcium 9mg 6mg 0%
Vitamin K 0.1µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Peruvian groundcherry
72%
Swordfish
Minerals Daily Need Coverage Score
6%
Peruvian groundcherry
64%
Swordfish

Comparison summary

Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Peruvian groundcherry
Peruvian groundcherry is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 97mg)
Which food is lower in Saturated fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated fat (difference - 1.911g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.