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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 A, 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 24 times less vitamin A than Peruvian groundcherry. Peruvian groundcherry has 720IU of vitamin A, while tamarind has 30IU.
  • Peruvian groundcherry has a higher glycemic index. The glycemic index of Peruvian groundcherry is 35, while the glycemic index of tamarind is 23.

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

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Peruvian groundcherry vs Tamarind 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +722.2%
Contains more IronIron +180%
Contains more PhosphorusPhosphorus +182.5%
~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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin CVitamin C +214.3%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B3Vitamin B3 +44.5%
Contains more Vitamin B1Vitamin B1 +289.1%
Contains more Vitamin B2Vitamin B2 +280%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Tamarind DV% diff.
Vitamin B1 0.11mg 0.428mg 27%
Iron 1mg 2.8mg 23%
Magnesium 92mg 22%
Fiber 5.1g 20%
Potassium 628mg 18%
Carbs 11.2g 62.5g 17%
Copper 0.086mg 10%
Phosphorus 40mg 113mg 10%
Calories 53kcal 239kcal 9%
Vitamin B2 0.04mg 0.152mg 9%
Vitamin C 11mg 3.5mg 8%
Calcium 9mg 74mg 7%
Vitamin B6 0.066mg 5%
Vitamin B3 2.8mg 1.938mg 5%
Folate 14µg 4%
Vitamin A 36µg 2µg 4%
Vitamin B5 0.143mg 3%
Protein 1.9g 2.8g 2%
Choline 8.6mg 2%
Vitamin K 2.8µg 2%
Selenium 1.3µg 2%
Zinc 0.1mg 1%
Sodium 28mg 1%
Vitamin E 0.1mg 1%
Saturated fat 0.272g 1%
Fats 0.7g 0.6g 0%
Net carbs 11.2g 57.4g N/A
Sugar 38.8g N/A
Monounsaturated fat 0.181g 0%
Polyunsaturated fat 0.059g 0%
Tryptophan 0.018mg 0%
Lysine 0.139mg 0%
Methionine 0.014mg 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
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 FatsFats +16.7%
Contains more WaterWater +172%
Contains more ProteinProtein +47.4%
Contains more CarbsCarbs +458%
Contains more OtherOther +237.5%

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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. 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.