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  6. Peruvian groundcherry vs. Black turtle bean

Peruvian groundcherry vs. Black turtle bean — In-Depth Nutrition Comparison

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The main differences between Peruvian groundcherry and black turtle bean

  • Peruvian groundcherry is richer in vitamin A, vitamin C, and vitamin B3, yet black turtle bean is richer in iron, vitamin B1, phosphorus, calcium, and vitamin B2.
  • Daily need coverage for iron for black turtle bean is 96% higher.
  • Black turtle bean has a lower glycemic index than Peruvian groundcherry.

Food types used in this article are Groundcherries, (cape-gooseberries or poha), raw and Beans, black turtle, mature seeds, raw.

Infographic

Peruvian groundcherry vs Black turtle bean 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 0% 2.7% 0% 38% 0% 0% 17% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +1677.8%
Contains more IronIron +770%
Contains more PhosphorusPhosphorus +1000%

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 37% 12% 0% 0% 28% 9.2% 53% 0% 0% 0% 0% 0% 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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +43.2%
Contains more Vitamin B1Vitamin B1 +718.2%
Contains more Vitamin B2Vitamin B2 +382.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Black turtle bean DV% diff.
Folate 444µg 111%
Copper 1mg 111%
Iron 1mg 8.7mg 96%
Vitamin B1 0.11mg 0.9mg 66%
Fiber 15.5g 62%
Phosphorus 40mg 440mg 57%
Potassium 1500mg 44%
Manganese 1mg 43%
Protein 1.9g 21.25g 39%
Magnesium 160mg 38%
Vitamin B6 0.286mg 22%
Zinc 2.2mg 20%
Vitamin B5 0.899mg 18%
Carbs 11.2g 63.25g 17%
Calcium 9mg 160mg 15%
Calories 53kcal 339kcal 14%
Vitamin B2 0.04mg 0.193mg 12%
Vitamin C 11mg 0mg 12%
Selenium 3.2µg 6%
Vitamin K 5.6µg 5%
Vitamin B3 2.8mg 1.955mg 5%
Vitamin A 36µg 0µg 4%
Polyunsaturated fat 0.387g 3%
Saturated fat 0.232g 1%
Vitamin E 0.21mg 1%
Fats 0.7g 0.9g 0%
Net carbs 11.2g 47.75g N/A
Sugar 2.12g N/A
Sodium 9mg 0%
Monounsaturated fat 0.078g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 11% 85%
Protein: 1.9 g
Fats: 0.7 g
Carbs: 11.2 g
Water: 85.4 g
Other: 0.8 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +676.4%
Contains more ProteinProtein +1018.4%
Contains more FatsFats +28.6%
Contains more CarbsCarbs +464.7%
Contains more OtherOther +350%

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. Peruvian groundcherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173043/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.