Elderberry vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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What are the main differences between Elderberry and Peruvian groundcherry?
- Elderberry is richer in Vitamin C, and Iron, while Peruvian groundcherry is higher in Vitamin B3.
- Elderberry's daily need coverage for Vitamin C is 28% higher.
- Peruvian groundcherry has 4 times less Calcium than Elderberry. Elderberry has 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% |
~equal in
Vitamin D
~µg
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
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 73kcal | 53kcal |
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| Protein | 0.66g | 1.9g |
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| Fats | 0.5g | 0.7g |
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| Vitamin C | 36mg | 11mg |
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| Net carbs | 11.4g | 11.2g |
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| Carbs | 18.4g | 11.2g |
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| Magnesium | 5mg |
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| Calcium | 38mg | 9mg |
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| Potassium | 280mg |
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| Iron | 1.6mg | 1mg |
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| Fiber | 7g |
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| Copper | 0.061mg |
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| Zinc | 0.11mg |
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| Phosphorus | 39mg | 40mg |
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| Sodium | 6mg |
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| Vitamin A | 600IU | 720IU |
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| Vitamin A | 30µg | 36µg |
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| Selenium | 0.6µg |
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| Vitamin B1 | 0.07mg | 0.11mg |
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| Vitamin B2 | 0.06mg | 0.04mg |
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| Vitamin B3 | 0.5mg | 2.8mg |
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| Vitamin B5 | 0.14mg |
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| Vitamin B6 | 0.23mg |
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| Folate | 6µg |
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| Saturated Fat | 0.023g |
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| Monounsaturated Fat | 0.08g |
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| Polyunsaturated fat | 0.247g |
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| Tryptophan | 0.013mg |
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| Threonine | 0.027mg |
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| Isoleucine | 0.027mg |
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| Leucine | 0.06mg |
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| Lysine | 0.026mg |
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| Methionine | 0.014mg |
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| Phenylalanine | 0.04mg |
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| Valine | 0.033mg |
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| Histidine | 0.015mg |
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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
20%
13%
Minerals Daily Need Coverage Score
14%
6%
Comparison summary
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.