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.
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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% |
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% |
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% |
