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Plantain vs. Peruvian groundcherry — In-Depth Nutrition Comparison

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What are the main differences between Plantain and Peruvian groundcherry?

  • Peruvian groundcherry has more Vitamin B3, Vitamin B1, and Iron than Plantain.
  • Peruvian groundcherry's daily need coverage for Vitamin B3 is 13% higher.

We used Plantains, cooked and Groundcherries, (cape-gooseberries or poha), raw types in this comparison.

Infographic

Plantain 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 +350%
Contains more Iron +72.4%
Contains more Phosphorus +42.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 0% 18% 0% 0% 0% 0% 0% 0%
Contains more Calcium +350%
Contains more Iron +72.4%
Contains more Phosphorus +42.9%

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 A +26.3%
Contains more Vitamin B2 +30%
Contains more Vitamin B1 +139.1%
Contains more Vitamin B3 +270.4%
Equal in Vitamin C - 11
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 44% 0% 0% 37% 28% 10% 53% 0% 0% 0% 0% 0%
Contains more Vitamin A +26.3%
Contains more Vitamin B2 +30%
Contains more Vitamin B1 +139.1%
Contains more Vitamin B3 +270.4%
Equal in Vitamin C - 11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +178.1%
Contains more Protein +140.5%
Contains more Fats +288.9%
Contains more Water +26.9%
Contains more Other +37.9%
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 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 Carbs +178.1%
Contains more Protein +140.5%
Contains more Fats +288.9%
Contains more Water +26.9%
Contains more Other +37.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Peruvian groundcherry Opinion
Net carbs 28.85g 11.2g Plantain
Protein 0.79g 1.9g Peruvian groundcherry
Fats 0.18g 0.7g Peruvian groundcherry
Carbs 31.15g 11.2g Plantain
Calories 116kcal 53kcal Plantain
Sugar 14g Peruvian groundcherry
Fiber 2.3g Plantain
Calcium 2mg 9mg Peruvian groundcherry
Iron 0.58mg 1mg Peruvian groundcherry
Magnesium 32mg Plantain
Phosphorus 28mg 40mg Peruvian groundcherry
Potassium 465mg Plantain
Sodium 5mg Peruvian groundcherry
Zinc 0.13mg Plantain
Copper 0.066mg Plantain
Selenium 1.4µg Plantain
Vitamin A 909IU 720IU Plantain
Vitamin A RAE 45µg 36µg Plantain
Vitamin E 0.13mg Plantain
Vitamin C 10.9mg 11mg Peruvian groundcherry
Vitamin B1 0.046mg 0.11mg Peruvian groundcherry
Vitamin B2 0.052mg 0.04mg Plantain
Vitamin B3 0.756mg 2.8mg Peruvian groundcherry
Vitamin B5 0.233mg Plantain
Vitamin B6 0.24mg Plantain
Folate 26µg Plantain
Vitamin K 0.7µg Plantain
Tryptophan 0.009mg Plantain
Threonine 0.021mg Plantain
Isoleucine 0.022mg Plantain
Leucine 0.036mg Plantain
Lysine 0.037mg Plantain
Methionine 0.01mg Plantain
Phenylalanine 0.027mg Plantain
Valine 0.028mg Plantain
Histidine 0.039mg Plantain
Saturated Fat 0.069g Peruvian groundcherry
Monounsaturated Fat 0.015g Plantain
Polyunsaturated fat 0.033g Plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain 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
18%
Plantain
14%
Peruvian groundcherry
Minerals Daily Need Coverage Score
13%
Plantain
6%
Peruvian groundcherry

Comparison summary

Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 14g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.