Coconut vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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Important differences between coconut and Peruvian groundcherry
- Coconut has more iron and phosphorus; however, Peruvian groundcherry has more vitamin A, vitamin B3, and vitamin C.
- Coconut's daily need coverage for iron is 18% more.
- Coconut has 3 times more phosphorus than Peruvian groundcherry. Coconut has 113mg of phosphorus, while Peruvian groundcherry has 40mg.
- Coconut has a higher glycemic index than Peruvian groundcherry.
The food varieties used in the comparison are Nuts, coconut meat, raw and Groundcherries, (cape-gooseberries or poha), raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +55.6% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +143% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +182.5% |
| 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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +233.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +66.7% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +418.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
| Contains more ProteinProtein | +75.3% |
| Contains more FatsFats | +4684.3% |
| Contains more CarbsCarbs | +36% |
| Contains more OtherOther | +20% |
| Contains more WaterWater | +81.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 135% | |
| Manganese | 1.5mg | 65% | |
| Fats | 33.49g | 0.7g | 50% |
| Copper | 0.435mg | 48% | |
| Fiber | 9g | 36% | |
| Selenium | 10.1µg | 18% | |
| Iron | 2.43mg | 1mg | 18% |
| Calories | 354kcal | 53kcal | 15% |
| Vitamin B3 | 0.54mg | 2.8mg | 14% |
| Zinc | 1.1mg | 10% | |
| Potassium | 356mg | 10% | |
| Phosphorus | 113mg | 40mg | 10% |
| Vitamin C | 3.3mg | 11mg | 9% |
| Magnesium | 32mg | 8% | |
| Folate | 26µg | 7% | |
| Vitamin B5 | 0.3mg | 6% | |
| Vitamin B6 | 0.054mg | 4% | |
| Monounsaturated fat | 1.425g | 4% | |
| Vitamin B1 | 0.066mg | 0.11mg | 4% |
| Vitamin A | 0µg | 36µg | 4% |
| Protein | 3.33g | 1.9g | 3% |
| Vitamin E | 0.24mg | 2% | |
| Vitamin B2 | 0.02mg | 0.04mg | 2% |
| Polyunsaturated fat | 0.366g | 2% | |
| Choline | 12.1mg | 2% | |
| Carbs | 15.23g | 11.2g | 1% |
| Sodium | 20mg | 1% | |
| Calcium | 14mg | 9mg | 1% |
| Net carbs | 6.23g | 11.2g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
11%
Minerals Daily Need Coverage Score
63%
6%
Comparison summary
Which food is lower in Sugar?
Peruvian groundcherry is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Peruvian groundcherry is lower in Saturated fat (difference - 29.698g)
Which food is lower in glycemic index?
Peruvian groundcherry is lower in glycemic index (difference - 24)
Which food is cheaper?
Peruvian groundcherry is cheaper (difference - $2.6)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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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.