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Salmonberries vs. Peruvian groundcherry — In-Depth Nutrition Comparison

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Important differences between Salmonberries and Peruvian groundcherry

  • Salmonberries have less Vitamin B3, Iron, and Vitamin B1.
  • Peruvian groundcherry's daily need coverage for Vitamin B3 is 15% more.

The food varieties used in the comparison are Salmonberries, raw (Alaska Native) and Groundcherries, (cape-gooseberries or poha), raw.

Infographic

Salmonberries vs Peruvian groundcherry 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 +44.4%
Contains more Iron +150%
Contains more Phosphorus +48.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.9% 15% 11% 12% 9.7% 1.8% 7.6% 10% 143% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2.7% 38% 0% 17% 0% 0% 0% 0% 0% 0%
Contains more Calcium +44.4%
Contains more Iron +150%
Contains more Phosphorus +48.1%

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 B2 +55%
Contains more Vitamin A +45.2%
Contains more Vitamin C +19.6%
Contains more Vitamin B1 +168.3%
Contains more Vitamin B3 +500.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 30% 32% 0% 31% 10% 14% 8.7% 10% 18% 13% 0% 0% 37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 43% 0% 0% 37% 28% 9.2% 53% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B2 +55%
Contains more Vitamin A +45.2%
Contains more Vitamin C +19.6%
Contains more Vitamin B1 +168.3%
Contains more Vitamin B3 +500.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +123.5%
Contains more Fats +112.1%
Contains more Carbs +11.4%
Contains more Other +42.9%
Equal in Water - 85.4
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 g
2% 11% 85%
Protein: 1.9 g
Fats: 0.7 g
Carbs: 11.2 g
Water: 85.4 g
Other: 0.8 g
Contains more Protein +123.5%
Contains more Fats +112.1%
Contains more Carbs +11.4%
Contains more Other +42.9%
Equal in Water - 85.4

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmonberries Peruvian groundcherry
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmonberries Peruvian groundcherry Opinion
Net carbs 8.15g 11.2g Peruvian groundcherry
Protein 0.85g 1.9g Peruvian groundcherry
Fats 0.33g 0.7g Peruvian groundcherry
Carbs 10.05g 11.2g Peruvian groundcherry
Calories 47kcal 53kcal Peruvian groundcherry
Fructose 1.75g Salmonberries
Sugar 3.66g Peruvian groundcherry
Fiber 1.9g Salmonberries
Calcium 13mg 9mg Salmonberries
Iron 0.4mg 1mg Peruvian groundcherry
Magnesium 15mg Salmonberries
Phosphorus 27mg 40mg Peruvian groundcherry
Potassium 110mg Salmonberries
Sodium 14mg Peruvian groundcherry
Zinc 0.28mg Salmonberries
Copper 0.03mg Salmonberries
Manganese 1.1mg Salmonberries
Vitamin A 496IU 720IU Peruvian groundcherry
Vitamin A RAE 50µg 36µg Salmonberries
Vitamin E 1.61mg Salmonberries
Vitamin C 9.2mg 11mg Peruvian groundcherry
Vitamin B1 0.041mg 0.11mg Peruvian groundcherry
Vitamin B2 0.062mg 0.04mg Salmonberries
Vitamin B3 0.466mg 2.8mg Peruvian groundcherry
Vitamin B5 0.167mg Salmonberries
Vitamin B6 0.078mg Salmonberries
Folate 17µg Salmonberries
Vitamin K 14.8µg Salmonberries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmonberries Peruvian groundcherry
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
16%
Salmonberries
13%
Peruvian groundcherry
Minerals Daily Need Coverage Score
21%
Salmonberries
6%
Peruvian groundcherry

Comparison summary

Which food is lower in Cholesterol?
Salmonberries
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Salmonberries
Salmonberries is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Salmonberries
Salmonberries is relatively richer in minerals
Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 3.66g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 14mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/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.