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  6. Salmon raw vs. Peruvian groundcherry

Salmon raw vs. Peruvian groundcherry — In-Depth Nutrition Comparison

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The main differences between Salmon raw and Peruvian groundcherry

  • Salmon raw is richer in Vitamin B12, Vitamin B3, Vitamin B2, Phosphorus, and Vitamin B1, yet Peruvian groundcherry is richer in Vitamin C.
  • Daily need coverage for Vitamin B12 from Salmon raw is 133% higher.

Food types used in this article are Fish, salmon, Atlantic, wild, raw and Groundcherries, (cape-gooseberries or poha), raw.

Infographic

Salmon raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 2.7% 0% 38% 0% 0% 17% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +25%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 43% 0% 0% 28% 9.2% 53% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +105.5%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B3Vitamin B3 +180.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1700%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 ProteinProtein +944.2%
Contains more FatsFats +805.7%
Contains more OtherOther +565%
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Peruvian groundcherry Opinion
Calories 142kcal 53kcal Salmon raw
Protein 19.84g 1.9g Salmon raw
Fats 6.34g 0.7g Salmon raw
Vitamin C 0mg 11mg Peruvian groundcherry
Net carbs 0g 11.2g Peruvian groundcherry
Carbs 0g 11.2g Peruvian groundcherry
Cholesterol 55mg 0mg Peruvian groundcherry
Magnesium 29mg Salmon raw
Calcium 12mg 9mg Salmon raw
Potassium 490mg Salmon raw
Iron 0.8mg 1mg Peruvian groundcherry
Copper 0.25mg Salmon raw
Zinc 0.64mg Salmon raw
Phosphorus 200mg 40mg Salmon raw
Sodium 44mg Peruvian groundcherry
Vitamin A 40IU 720IU Peruvian groundcherry
Vitamin A RAE 12µg 36µg Peruvian groundcherry
Manganese 0.016mg Salmon raw
Selenium 36.5µg Salmon raw
Vitamin B1 0.226mg 0.11mg Salmon raw
Vitamin B2 0.38mg 0.04mg Salmon raw
Vitamin B3 7.86mg 2.8mg Salmon raw
Vitamin B5 1.664mg Salmon raw
Vitamin B6 0.818mg Salmon raw
Vitamin B12 3.18µg 0µg Salmon raw
Folate 25µg Salmon raw
Saturated Fat 0.981g Peruvian groundcherry
Monounsaturated Fat 2.103g Salmon raw
Polyunsaturated fat 2.539g Salmon raw
Tryptophan 0.222mg Salmon raw
Threonine 0.87mg Salmon raw
Isoleucine 0.914mg Salmon raw
Leucine 1.613mg Salmon raw
Lysine 1.822mg Salmon raw
Methionine 0.587mg Salmon raw
Phenylalanine 0.775mg Salmon raw
Valine 1.022mg Salmon raw
Histidine 0.584mg Salmon raw
Omega-3 - EPA 0.321g Salmon raw
Omega-3 - DHA 1.115g Salmon raw
Omega-3 - DPA 0.287g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Peruvian groundcherry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
77%
Salmon raw
13%
Peruvian groundcherry
Minerals Daily Need Coverage Score
49%
Salmon raw
6%
Peruvian groundcherry

Comparison summary

Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Peruvian groundcherry
Peruvian groundcherry is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.981g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $13)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.