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  6. Peruvian groundcherry vs. Navy bean raw

Peruvian groundcherry vs. Navy bean raw — In-Depth Nutrition Comparison

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The main differences between Peruvian groundcherry and navy bean raw

  • Peruvian groundcherry is richer in vitamin A and vitamin B3, yet navy bean raw is richer in vitamin B1, vitamin B2, iron, vitamin C, and phosphorus.
  • Daily need coverage for vitamin B1 for navy bean raw is 23% higher.
  • Peruvian groundcherry contains 180 times more vitamin A than navy bean raw. Peruvian groundcherry contains 720IU of vitamin A, while navy bean raw contains 4IU.

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

Infographic

Peruvian groundcherry vs Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +66.7%
Contains more IronIron +93%
Contains more PhosphorusPhosphorus +150%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +129.5%
Contains more Vitamin CVitamin C +70.9%
Contains more Vitamin B1Vitamin B1 +254.5%
Contains more Vitamin B2Vitamin B2 +437.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Navy bean raw DV% diff.
Copper 0.356mg 40%
Folate 132µg 33%
Magnesium 101mg 24%
Vitamin B1 0.11mg 0.39mg 23%
Manganese 0.408mg 18%
Vitamin B5 0.825mg 17%
Vitamin B6 0.191mg 15%
Vitamin B2 0.04mg 0.215mg 13%
Iron 1mg 1.93mg 12%
Vitamin B3 2.8mg 1.22mg 10%
Protein 1.9g 6.15g 9%
Vitamin C 11mg 18.8mg 9%
Phosphorus 40mg 100mg 9%
Potassium 307mg 9%
Zinc 0.89mg 8%
Vitamin A 36µg 0µg 4%
Polyunsaturated fat 0.407g 3%
Calories 53kcal 67kcal 1%
Selenium 0.6µg 1%
Sodium 13mg 1%
Calcium 9mg 15mg 1%
Carbs 11.2g 13.05g 1%
Fats 0.7g 0.7g 0%
Net carbs 11.2g 13.05g N/A
Saturated fat 0.085g 0%
Monounsaturated fat 0.052g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +223.7%
Contains more CarbsCarbs +16.5%
Contains more OtherOther +18.8%
~equal in Fats ~0.7g
~equal in Water ~79.15g

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.