Elderberry vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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What are the main differences between elderberries and Peruvian groundcherry?
- Elderberries are richer in vitamin C and iron, while Peruvian groundcherry is higher in vitamin B3.
- Elderberries' daily need coverage for vitamin C is 28% higher.
- Peruvian groundcherry has 4 times less calcium than elderberries. Elderberries have 38mg of calcium, while Peruvian groundcherry has 9mg.
We used Elderberries, raw and Groundcherries, (cape-gooseberries or poha), raw types in this comparison.
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 | +322.2% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +60% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| 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 CVitamin C | +227.3% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin AVitamin A | +20% |
| Contains more Vitamin B1Vitamin B1 | +57.1% |
| Contains more Vitamin B3Vitamin B3 | +460% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 7g | 28% | |
| Vitamin C | 36mg | 11mg | 28% |
| Vitamin B6 | 0.23mg | 18% | |
| Vitamin B3 | 0.5mg | 2.8mg | 14% |
| Potassium | 280mg | 8% | |
| Iron | 1.6mg | 1mg | 8% |
| Copper | 0.061mg | 7% | |
| Vitamin B1 | 0.07mg | 0.11mg | 3% |
| Calcium | 38mg | 9mg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Protein | 0.66g | 1.9g | 2% |
| Polyunsaturated fat | 0.247g | 2% | |
| Folate | 6µg | 2% | |
| Carbs | 18.4g | 11.2g | 2% |
| Vitamin B2 | 0.06mg | 0.04mg | 2% |
| Calories | 73kcal | 53kcal | 1% |
| Selenium | 0.6µg | 1% | |
| Zinc | 0.11mg | 1% | |
| Vitamin A | 30µg | 36µg | 1% |
| Magnesium | 5mg | 1% | |
| Fats | 0.5g | 0.7g | 0% |
| Net carbs | 11.4g | 11.2g | N/A |
| Phosphorus | 39mg | 40mg | 0% |
| Sodium | 6mg | 0% | |
| Saturated fat | 0.023g | 0% | |
| Monounsaturated fat | 0.08g | 0% | |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.027mg | 0% | |
| Leucine | 0.06mg | 0% | |
| Lysine | 0.026mg | 0% | |
| Methionine | 0.014mg | 0% | |
| Phenylalanine | 0.04mg | 0% | |
| Valine | 0.033mg | 0% | |
| Histidine | 0.015mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
| Contains more CarbsCarbs | +64.3% |
| Contains more ProteinProtein | +187.9% |
| Contains more FatsFats | +40% |
| Contains more OtherOther | +25% |
~equal in
Water
~85.4g
