Peruvian groundcherry vs. Béchamel sauce — In-Depth Nutrition Comparison
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Summary of differences between Peruvian groundcherry and Béchamel sauce
- Peruvian groundcherry has more Vitamin B3, Vitamin C, and Iron, however, Béchamel sauce is higher in Vitamin B12, Calcium, Vitamin B2, and Phosphorus.
- Peruvian groundcherry covers your daily need of Vitamin B3 16% more than Béchamel sauce.
- Peruvian groundcherry has 14 times more Vitamin C than Béchamel sauce. While Peruvian groundcherry has 11mg of Vitamin C, Béchamel sauce has only 0.8mg.
These are the specific foods used in this comparison Groundcherries, (cape-gooseberries or poha), raw and Sauce, homemade, white, thin.
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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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Iron
+376.2%
Contains
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Calcium
+1300%
Contains
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Phosphorus
+152.5%
Contains
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Iron
+376.2%
Contains
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Calcium
+1300%
Contains
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Phosphorus
+152.5%
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
+174.8%
Contains
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Vitamin C
+1275%
Contains
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Vitamin B1
+100%
Contains
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Vitamin B3
+972.8%
Contains
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Vitamin B2
+360%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+174.8%
Contains
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Vitamin C
+1275%
Contains
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Vitamin B1
+100%
Contains
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Vitamin B3
+972.8%
Contains
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Vitamin B2
+360%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+51.4%
Contains
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Protein
+98.4%
Contains
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Fats
+861.4%
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Other
+80%
Equal in Water - 80.66
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
Contains
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Carbs
+51.4%
Contains
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Protein
+98.4%
Contains
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Fats
+861.4%
Contains
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Other
+80%
Equal in Water - 80.66
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 Cholesterol |
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| Lower in Saturated Fat |
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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 price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.2g | 7.3g |
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| Protein | 1.9g | 3.77g |
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| Fats | 0.7g | 6.73g |
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| Carbs | 11.2g | 7.4g |
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| Calories | 53kcal | 105kcal |
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| Sugar | 4.78g |
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| Fiber | 0.1g |
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| Calcium | 9mg | 126mg |
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| Iron | 1mg | 0.21mg |
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| Magnesium | 15mg |
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| Phosphorus | 40mg | 101mg |
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| Potassium | 163mg |
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| Sodium | 328mg |
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| Zinc | 0.42mg |
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| Copper | 0.013mg |
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| Manganese | 0.024mg |
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| Selenium | 3.3µg |
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| Vitamin A | 720IU | 262IU |
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| Vitamin A RAE | 36µg | 73µg |
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| Vitamin E | 0.17mg |
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| Vitamin D | 49IU |
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| Vitamin D | 1.2µg |
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| Vitamin C | 11mg | 0.8mg |
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| Vitamin B1 | 0.11mg | 0.055mg |
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| Vitamin B2 | 0.04mg | 0.184mg |
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| Vitamin B3 | 2.8mg | 0.261mg |
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| Vitamin B5 | 0.339mg |
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| Vitamin B6 | 0.041mg |
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| Folate | 9µg |
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| Vitamin B12 | 0µg | 0.3µg |
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| Vitamin K | 0.6µg |
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| Tryptophan | 0.046mg |
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| Threonine | 0.147mg |
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| Isoleucine | 0.198mg |
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| Leucine | 0.32mg |
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| Lysine | 0.259mg |
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| Methionine | 0.082mg |
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| Phenylalanine | 0.157mg |
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| Valine | 0.219mg |
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| Histidine | 0.089mg |
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| Cholesterol | 0mg | 8mg |
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| Saturated Fat | 2.152g |
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| Monounsaturated Fat | 2.67g |
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| Polyunsaturated fat | 1.586g |
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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
14%
16%
Minerals Daily Need Coverage Score
6%
19%
Comparison summary
Which food is lower in Sugar?
Peruvian groundcherry is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 328mg)
Which food is lower in Cholesterol?
Peruvian groundcherry is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry is lower in Saturated Fat (difference - 2.152g)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)