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Asparagus vs. Peruvian groundcherry — In-Depth Nutrition Comparison

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How are asparagus and Peruvian groundcherry different?

  • Asparagus is higher in iron and vitamin B2; however, Peruvian groundcherry is richer in vitamin B3 and vitamin C.
  • Daily need coverage for iron for asparagus is 14% higher.
  • Asparagus contains 4 times more vitamin B2 than Peruvian groundcherry. While asparagus contains 0.141mg of vitamin B2, Peruvian groundcherry contains only 0.04mg.

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

Infographic

Asparagus 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" 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 +166.7%
Contains more PotassiumPotassium +∞%
Contains more IronIron +114%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +30%
Contains more ManganeseManganese +∞%
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.
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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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% 12% 0% 0% 28% 9.2% 53% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +252.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +96.4%
Contains more Vitamin B3Vitamin B3 +186.3%
~equal in Vitamin A ~36µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 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 ProteinProtein +15.8%
Contains more FatsFats +483.3%
Contains more CarbsCarbs +188.7%
Contains more OtherOther +37.9%
~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.
Asparagus Peruvian groundcherry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Asparagus Peruvian groundcherry DV% diff.
Vitamin K 41.6µg 35%
Copper 0.189mg 21%
Iron 2.14mg 1mg 14%
Folate 52µg 13%
Vitamin B3 0.978mg 2.8mg 11%
Fiber 2.1g 8%
Vitamin B2 0.141mg 0.04mg 8%
Vitamin E 1.13mg 8%
Manganese 0.158mg 7%
Vitamin B6 0.091mg 7%
Potassium 202mg 6%
Vitamin C 5.6mg 11mg 6%
Vitamin B5 0.274mg 5%
Zinc 0.54mg 5%
Selenium 2.3µg 4%
Magnesium 14mg 3%
Choline 16mg 3%
Vitamin B1 0.143mg 0.11mg 3%
Calories 20kcal 53kcal 2%
Phosphorus 52mg 40mg 2%
Calcium 24mg 9mg 2%
Carbs 3.88g 11.2g 2%
Fructose 1g 1%
Protein 2.2g 1.9g 1%
Fats 0.12g 0.7g 1%
Net carbs 1.78g 11.2g N/A
Sugar 1.88g N/A
Sodium 2mg 0%
Vitamin A 38µg 36µg 0%
Saturated fat 0.04g 0%
Polyunsaturated fat 0.05g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Peruvian groundcherry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Asparagus
11%
Peruvian groundcherry
Minerals Daily Need Coverage Score
25%
Asparagus
6%
Peruvian groundcherry

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated fat (difference - 0.04g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $4)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Asparagus
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.