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Kidney beans raw vs. Peruvian groundcherry — In-Depth Nutrition Comparison

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A recap on differences between kidney beans raw and Peruvian groundcherry

  • Kidney beans raw is higher in iron, phosphorus, vitamin B1, vitamin B2, and calcium, yet Peruvian groundcherry is higher in vitamin A and vitamin C.
  • Kidney beans raw covers your daily iron needs 90% more than Peruvian groundcherry.
  • Kidney beans raw contains 16 times more calcium than Peruvian groundcherry. While kidney beans raw contains 143mg of calcium, Peruvian groundcherry contains only 9mg.
  • The glycemic index of kidney beans raw is lower.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Groundcherries, (cape-gooseberries or poha), raw.

Infographic

Kidney beans raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1488.9%
Contains more PotassiumPotassium +∞%
Contains more IronIron +720%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +917.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 37% 12% 0% 0% 28% 9.2% 53% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +380.9%
Contains more Vitamin B2Vitamin B2 +447.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +144.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +35.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 ProteinProtein +1141.1%
Contains more FatsFats +18.6%
Contains more CarbsCarbs +435.8%
Contains more OtherOther +378.8%
Contains more WaterWater +626.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Peruvian groundcherry DV% diff.
Copper 0.958mg 106%
Fiber 24.9g 100%
Folate 394µg 99%
Iron 8.2mg 1mg 90%
Phosphorus 407mg 40mg 52%
Manganese 1.021mg 44%
Protein 23.58g 1.9g 43%
Potassium 1406mg 41%
Vitamin B1 0.529mg 0.11mg 35%
Magnesium 140mg 33%
Vitamin B6 0.397mg 31%
Zinc 2.79mg 25%
Carbs 60.01g 11.2g 16%
Vitamin K 19µg 16%
Vitamin B5 0.78mg 16%
Vitamin B2 0.219mg 0.04mg 14%
Calories 333kcal 53kcal 14%
Calcium 143mg 9mg 13%
Vitamin C 4.5mg 11mg 7%
Selenium 3.2µg 6%
Vitamin B3 2.06mg 2.8mg 5%
Vitamin A 0µg 36µg 4%
Polyunsaturated fat 0.457g 3%
Saturated fat 0.12g 1%
Vitamin E 0.22mg 1%
Sodium 24mg 1%
Fats 0.83g 0.7g 0%
Net carbs 35.11g 11.2g N/A
Sugar 2.23g N/A
Monounsaturated fat 0.064g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Peruvian groundcherry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
56%
Kidney beans raw
11%
Peruvian groundcherry
Minerals Daily Need Coverage Score
130%
Kidney beans raw
6%
Peruvian groundcherry

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated fat (difference - 0.12g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.