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Pomegranate vs Peruvian groundcherry - In-Depth Nutrition Comparison

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The main differences between Pomegranate and Peruvian groundcherry

  • Peruvian groundcherry is richer than Pomegranate in Vitamin B3, and Iron.
  • Daily need coverage for Vitamin B3 from Peruvian groundcherry is 16% higher.

Food types used in this article are Pomegranates, raw and Groundcherries, (cape-gooseberries or poha), raw.

Infographic

Pomegranate vs Peruvian groundcherry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +11.1%
Contains more Iron +233.3%
Contains more Phosphorus +11.1%
Equal in Calcium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 38% 0% 18% 0% 0% 0% 0%
Contains more Calcium +11.1%
Contains more Iron +233.3%
Contains more Phosphorus +11.1%
Equal in Calcium - 9

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 B2 +32.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +64.2%
Contains more Vitamin B3 +855.6%
Equal in Vitamin C - 11
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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%
Contains more Vitamin B2 +32.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +64.2%
Contains more Vitamin B3 +855.6%
Equal in Vitamin C - 11

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.
Pomegranate Peruvian groundcherry
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Peruvian groundcherry Opinion
Net carbs 14.7g 11.2g Pomegranate
Protein 1.67g 1.9g Peruvian groundcherry
Fats 1.17g 0.7g Pomegranate
Carbs 18.7g 11.2g Pomegranate
Calories 83kcal 53kcal Pomegranate
Starch g g
Fructose g g
Sugar 13.67g g Peruvian groundcherry
Fiber 4g g Pomegranate
Calcium 10mg 9mg Pomegranate
Iron 0.3mg 1mg Peruvian groundcherry
Magnesium 12mg mg Pomegranate
Phosphorus 36mg 40mg Peruvian groundcherry
Potassium 236mg mg Pomegranate
Sodium 3mg mg Peruvian groundcherry
Zinc 0.35mg mg Pomegranate
Copper 0.158mg mg Pomegranate
Vitamin A 0IU 720IU Peruvian groundcherry
Vitamin E 0.6mg mg Pomegranate
Vitamin D 0IU IU Pomegranate
Vitamin D 0µg µg Pomegranate
Vitamin C 10.2mg 11mg Peruvian groundcherry
Vitamin B1 0.067mg 0.11mg Peruvian groundcherry
Vitamin B2 0.053mg 0.04mg Pomegranate
Vitamin B3 0.293mg 2.8mg Peruvian groundcherry
Vitamin B5 0.377mg mg Pomegranate
Vitamin B6 0.075mg mg Pomegranate
Folate 38µg µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg µg Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g g Peruvian groundcherry
Monounsaturated Fat 0.093g g Pomegranate
Polyunsaturated fat 0.079g g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Peruvian groundcherry
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
16
Pomegranate
14
Peruvian groundcherry
Mineral Summary Score
15
Pomegranate
7
Peruvian groundcherry

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
10%
Pomegranate
11%
Peruvian groundcherry
Carbohydrates
19%
Pomegranate
11%
Peruvian groundcherry
Fats
5%
Pomegranate
3%
Peruvian groundcherry

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 35)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Peruvian groundcherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173043/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.