Marrow-stem Kale vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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How are Marrow-stem Kale and Peruvian groundcherry different?
- Marrow-stem Kale is higher in Vitamin C, Vitamin A RAE, Calcium, and Vitamin B2, however, Peruvian groundcherry is richer in Vitamin B3, and Iron.
- Daily need coverage for Vitamin C from Marrow-stem Kale is 27% higher.
- Marrow-stem Kale contains 26 times more Calcium than Peruvian groundcherry. While Marrow-stem Kale contains 232mg of Calcium, Peruvian groundcherry contains only 9mg.
Collards, raw and Groundcherries, (cape-gooseberries or poha), raw are the varieties used in this article.
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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
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Calcium
+2477.8%
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Iron
+112.8%
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Phosphorus
+60%
Contains
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Calcium
+2477.8%
Contains
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Iron
+112.8%
Contains
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Phosphorus
+60%
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.
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Contains
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Vitamin A
+597.1%
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Vitamin C
+220.9%
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Vitamin B2
+225%
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Vitamin B1
+103.7%
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Vitamin B3
+277.4%
Contains
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Vitamin A
+597.1%
Contains
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Vitamin C
+220.9%
Contains
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Vitamin B2
+225%
Contains
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Vitamin B1
+103.7%
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Vitamin B3
+277.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+58.9%
Contains
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Other
+66.3%
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Fats
+14.8%
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Carbs
+106.6%
Equal in Water - 85.4
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
Contains
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Protein
+58.9%
Contains
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Other
+66.3%
Contains
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Fats
+14.8%
Contains
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Carbs
+106.6%
Equal in Water - 85.4
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.42g | 11.2g |
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| Protein | 3.02g | 1.9g |
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| Fats | 0.61g | 0.7g |
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| Carbs | 5.42g | 11.2g |
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| Calories | 32kcal | 53kcal |
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| Sugar | 0.46g |
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| Fiber | 4g |
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| Calcium | 232mg | 9mg |
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| Iron | 0.47mg | 1mg |
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| Magnesium | 27mg |
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| Phosphorus | 25mg | 40mg |
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| Potassium | 213mg |
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| Sodium | 17mg |
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| Zinc | 0.21mg |
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| Copper | 0.046mg |
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| Manganese | 0.658mg |
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| Selenium | 1.3µg |
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| Vitamin A | 5019IU | 720IU |
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| Vitamin A RAE | 251µg | 36µg |
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| Vitamin E | 2.26mg |
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| Vitamin C | 35.3mg | 11mg |
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| Vitamin B1 | 0.054mg | 0.11mg |
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| Vitamin B2 | 0.13mg | 0.04mg |
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| Vitamin B3 | 0.742mg | 2.8mg |
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| Vitamin B5 | 0.267mg |
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| Vitamin B6 | 0.165mg |
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| Folate | 129µg |
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| Vitamin K | 437.1µg |
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| Tryptophan | 0.031mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.1mg |
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| Leucine | 0.151mg |
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| Lysine | 0.117mg |
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| Methionine | 0.033mg |
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| Phenylalanine | 0.087mg |
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| Valine | 0.12mg |
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| Histidine | 0.047mg |
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| Saturated Fat | 0.055g |
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| Monounsaturated Fat | 0.03g |
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| Polyunsaturated fat | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
147%
14%
Minerals Daily Need Coverage Score
25%
6%
Comparison summary
Which food is lower in Sugar?
Peruvian groundcherry is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry is lower in Saturated Fat (difference - 0.055g)
Which food is cheaper?
Peruvian groundcherry is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)