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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" chart 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 3% 38% 0% 18% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 23% 105% 66% 49% 56% 4% 3% 29%
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" chart 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 Vitamin K 44% 0% 0% 37% 28% 10% 53% 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 Vitamin K 2% 2% 0% 12% 108% 36% 37% 9% 16% 11% 0% 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%

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 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
Starch g g
Fructose g g
Sugar g 38.8g Peruvian groundcherry
Fiber g 5.1g Tamarind
Calcium 9mg 74mg Tamarind
Iron 1mg 2.8mg Tamarind
Magnesium mg 92mg Tamarind
Phosphorus 40mg 113mg Tamarind
Potassium mg 628mg Tamarind
Sodium mg 28mg Peruvian groundcherry
Zinc mg 0.1mg Tamarind
Copper mg 0.086mg Tamarind
Vitamin A 720IU 30IU Peruvian groundcherry
Vitamin E mg 0.1mg Tamarind
Vitamin D IU 0IU Tamarind
Vitamin D µg 0µg 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 mg 0.143mg Tamarind
Vitamin B6 mg 0.066mg Tamarind
Folate µg 14µg Tamarind
Vitamin B12 0µg 0µg
Vitamin K µg 2.8µg Tamarind
Tryptophan mg 0.018mg Tamarind
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg 0.139mg Tamarind
Methionine mg 0.014mg Tamarind
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.272g Peruvian groundcherry
Monounsaturated Fat g 0.181g Tamarind
Polyunsaturated fat g 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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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
20
Tamarind
Mineral Summary Score
7
Peruvian groundcherry
41
Tamarind

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
17%
Tamarind
Carbohydrates
11%
Peruvian groundcherry
63%
Tamarind
Fats
3%
Peruvian groundcherry
3%
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

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. 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.