Dates vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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A recap on the differences between dates and Peruvian groundcherry
- Dates are higher in carbs, yet Peruvian groundcherry is higher in vitamin C and vitamin B3.
- Dates cover your daily carbs needs 21% more than Peruvian groundcherry.
- Dates contain 4 times more calcium than Peruvian groundcherry. While dates contain 39mg of calcium, Peruvian groundcherry contains only 9mg.
Food varieties used in this article are Dates, deglet noor and Groundcherries, (cape-gooseberries or poha), raw.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +333.3% |
| Contains more PotassiumPotassium | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +55% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +65% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +2650% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +111.5% |
| Contains more Vitamin B3Vitamin B3 | +119.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 32% | |
| Fructose | 19.56g | 24% | |
| Copper | 0.206mg | 23% | |
| Carbs | 75.03g | 11.2g | 21% |
| Potassium | 656mg | 19% | |
| Vitamin B6 | 0.165mg | 13% | |
| Vitamin C | 0.4mg | 11mg | 12% |
| Vitamin B5 | 0.589mg | 12% | |
| Calories | 282kcal | 53kcal | 11% |
| Manganese | 0.262mg | 11% | |
| Magnesium | 43mg | 10% | |
| Vitamin B3 | 1.274mg | 2.8mg | 10% |
| Selenium | 3µg | 5% | |
| Vitamin B1 | 0.052mg | 0.11mg | 5% |
| Folate | 19µg | 5% | |
| Vitamin A | 0µg | 36µg | 4% |
| Calcium | 39mg | 9mg | 3% |
| Zinc | 0.29mg | 3% | |
| Phosphorus | 62mg | 40mg | 3% |
| Vitamin B2 | 0.066mg | 0.04mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Protein | 2.45g | 1.9g | 1% |
| Choline | 6.3mg | 1% | |
| Protein per 100 calories | 0.87g | 3.6g | N/A |
| Calories per 10 g protein | 1151kcal | 279kcal | N/A |
| Weight per 100 calories | 35g | 189g | N/A |
| Fats | 0.39g | 0.7g | 0% |
| Net carbs | 67.03g | 11.2g | N/A |
| Iron | 1.02mg | 1mg | 0% |
| Sugar | 63.35g | N/A | |
| Sodium | 2mg | 0% | |
| Vitamin E | 0.05mg | 0% | |
| Saturated fat | 0.032g | 0% | |
| Monounsaturated fat | 0.036g | 0% | |
| Polyunsaturated fat | 0.019g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
| Contains more ProteinProtein | +28.9% |
| Contains more CarbsCarbs | +569.9% |
| Contains more FatsFats | +79.5% |
| Contains more WaterWater | +316% |
