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Peruvian groundcherry vs. Tamarind — In-Depth Nutrition Comparison

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Significant differences between Peruvian groundcherry and Tamarind

  • Peruvian groundcherry has more Vitamin C, and Vitamin B3, however, Tamarind is richer in Vitamin B1, Iron, Phosphorus, Vitamin B2, and Calcium.
  • Tamarind covers your daily Vitamin B1 needs 27% more than Peruvian groundcherry.
  • Tamarind has 3 times less Vitamin C than Peruvian groundcherry. Peruvian groundcherry has 11mg of Vitamin C, while Tamarind has 3.5mg.

Specific food types used in this comparison are Groundcherries, (cape-gooseberries or poha), raw and Tamarinds, raw.

Infographic

Peruvian groundcherry vs Tamarind infographic
Infographic link

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 Calcium +722.2%
Contains more Iron +180%
Contains more Phosphorus +182.5%
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 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Contains more Calcium +722.2%
Contains more Iron +180%
Contains more Phosphorus +182.5%

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 +2300%
Contains more Vitamin C +214.3%
Contains more Vitamin B3 +44.5%
Contains more Vitamin B1 +289.1%
Contains more Vitamin B2 +280%
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 2% 2% 0% 12% 108% 36% 37% 9% 16% 11% 0% 5% 7%
Contains more Vitamin A +2300%
Contains more Vitamin C +214.3%
Contains more Vitamin B3 +44.5%
Contains more Vitamin B1 +289.1%
Contains more Vitamin B2 +280%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +16.7%
Contains more Water +172%
Contains more Protein +47.4%
Contains more Carbs +458%
Contains more Other +237.5%
2% 11% 85%
Protein: 1.9 g
Fats: 0.7 g
Carbs: 11.2 g
Water: 85.4 g
Other: 0.8 g
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more Fats +16.7%
Contains more Water +172%
Contains more Protein +47.4%
Contains more Carbs +458%
Contains more Other +237.5%

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 Tamarind
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 Tamarind Opinion
Net carbs 11.2g 57.4g Tamarind
Protein 1.9g 2.8g Tamarind
Fats 0.7g 0.6g Peruvian groundcherry
Carbs 11.2g 62.5g Tamarind
Calories 53kcal 239kcal Tamarind
Sugar 38.8g Peruvian groundcherry
Fiber 5.1g Tamarind
Calcium 9mg 74mg Tamarind
Iron 1mg 2.8mg Tamarind
Magnesium 92mg Tamarind
Phosphorus 40mg 113mg Tamarind
Potassium 628mg Tamarind
Sodium 28mg Peruvian groundcherry
Zinc 0.1mg Tamarind
Copper 0.086mg Tamarind
Selenium 1.3µg Tamarind
Vitamin A 720IU 30IU Peruvian groundcherry
Vitamin A RAE 36µg 2µg Peruvian groundcherry
Vitamin E 0.1mg Tamarind
Vitamin C 11mg 3.5mg Peruvian groundcherry
Vitamin B1 0.11mg 0.428mg Tamarind
Vitamin B2 0.04mg 0.152mg Tamarind
Vitamin B3 2.8mg 1.938mg Peruvian groundcherry
Vitamin B5 0.143mg Tamarind
Vitamin B6 0.066mg Tamarind
Folate 14µg Tamarind
Choline 8.6mg Tamarind
Vitamin K 2.8µg Tamarind
Tryptophan 0.018mg Tamarind
Lysine 0.139mg Tamarind
Methionine 0.014mg Tamarind
Saturated Fat 0.272g Peruvian groundcherry
Monounsaturated Fat 0.181g Tamarind
Polyunsaturated fat 0.059g Tamarind

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Tamarind
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
18%
Tamarind
Minerals Daily Need Coverage Score
6%
Peruvian groundcherry
34%
Tamarind

Comparison summary

Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 38.8g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.272g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $3)
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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.