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Cooking plantain vs Peruvian groundcherry - In-Depth Nutrition Comparison

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A recap on differences between Cooking plantain and Peruvian groundcherry

  • Cooking plantain is higher in Vitamin C, yet Peruvian groundcherry is higher in Vitamin B3.
  • Peruvian groundcherry covers your daily Vitamin B3 needs 13% more than Cooking plantain.
  • Cooking plantain contains 2 times more Vitamin C than Peruvian groundcherry. While Cooking plantain contains 18.4mg of Vitamin C, Peruvian groundcherry contains only 11mg.

Food varieties used in this article are Plantains, raw and Groundcherries, (cape-gooseberries or poha), raw.

Infographic

Cooking plantain vs Peruvian groundcherry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +66.7%
Contains more Calcium +200%
Contains more Phosphorus +17.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 3% 0% 0% 0% 0% 18% 0%
Contains more Iron +66.7%
Contains more Calcium +200%
Contains more Phosphorus +17.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +67.3%
Contains more Vitamin A +56.5%
Contains more Vitamin B2 +35%
Contains more Vitamin B1 +111.5%
Contains more Vitamin B3 +308.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 37% 44% 0% 0% 28% 10% 53% 0% 0% 0% 0% 0%
Contains more Vitamin C +67.3%
Contains more Vitamin A +56.5%
Contains more Vitamin B2 +35%
Contains more Vitamin B1 +111.5%
Contains more Vitamin B3 +308.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain Peruvian groundcherry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cooking plantain Peruvian groundcherry Opinion
Calories 122kcal 53kcal Cooking plantain
Protein 1.3g 1.9g Peruvian groundcherry
Fats 0.37g 0.7g Peruvian groundcherry
Vitamin C 18.4mg 11mg Cooking plantain
Net carbs 29.59g 11.2g Cooking plantain
Carbs 31.89g 11.2g Cooking plantain
Cholesterol 0mg 0mg
Vitamin D 0IU IU Cooking plantain
Iron 0.6mg 1mg Peruvian groundcherry
Calcium 3mg 9mg Peruvian groundcherry
Potassium 499mg mg Cooking plantain
Magnesium 37mg mg Cooking plantain
Sugar 15g g Peruvian groundcherry
Fiber 2.3g g Cooking plantain
Copper 0.081mg mg Cooking plantain
Zinc 0.14mg mg Cooking plantain
Starch g g
Phosphorus 34mg 40mg Peruvian groundcherry
Sodium 4mg mg Peruvian groundcherry
Vitamin A 1127IU 720IU Cooking plantain
Vitamin E 0.14mg mg Cooking plantain
Vitamin D 0µg µg Cooking plantain
Vitamin B1 0.052mg 0.11mg Peruvian groundcherry
Vitamin B2 0.054mg 0.04mg Cooking plantain
Vitamin B3 0.686mg 2.8mg Peruvian groundcherry
Vitamin B5 0.26mg mg Cooking plantain
Vitamin B6 0.299mg mg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.7µg µg Cooking plantain
Folate 22µg µg Cooking plantain
Trans Fat 0g 0g
Saturated Fat 0.143g g Peruvian groundcherry
Monounsaturated Fat 0.032g g Cooking plantain
Polyunsaturated fat 0.069g g Cooking plantain
Tryptophan 0.015mg mg Cooking plantain
Threonine 0.034mg mg Cooking plantain
Isoleucine 0.036mg mg Cooking plantain
Leucine 0.059mg mg Cooking plantain
Lysine 0.06mg mg Cooking plantain
Methionine 0.017mg mg Cooking plantain
Phenylalanine 0.044mg mg Cooking plantain
Valine 0.046mg mg Cooking plantain
Histidine 0.064mg mg Cooking plantain
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain Peruvian groundcherry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Cooking plantain
14
Peruvian groundcherry
Mineral Summary Score
17
Cooking plantain
7
Peruvian groundcherry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Cooking plantain
11%
Peruvian groundcherry
Carbohydrates
32%
Cooking plantain
11%
Peruvian groundcherry
Fats
2%
Cooking plantain
3%
Peruvian groundcherry

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 15g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
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 ($)
Which food is richer in minerals?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.