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Peruvian groundcherry vs. Cardamom — In-Depth Nutrition Comparison

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The main differences between Peruvian groundcherry and cardamom

  • Peruvian groundcherry is richer in vitamin A and vitamin B3, yet cardamom is richer in iron, calcium, phosphorus, vitamin C, vitamin B2, and vitamin B1.
  • Daily need coverage for iron for cardamom is 162% higher.
  • Cardamom has a lower glycemic index than Peruvian groundcherry.

Food types used in this article are Groundcherries, (cape-gooseberries or poha), raw and Spices, cardamom.

Infographic

Peruvian groundcherry vs Cardamom 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 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 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +4155.6%
Contains more IronIron +1297%
Contains more PhosphorusPhosphorus +345%
~equal in Selenium ~µg

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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +154.1%
Contains more Vitamin CVitamin C +90.9%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +355%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~µg
~equal in Choline ~mg

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
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 g
Contains more WaterWater +931.4%
Contains more ProteinProtein +466.3%
Contains more FatsFats +857.1%
Contains more CarbsCarbs +511.3%
Contains more OtherOther +623.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peruvian groundcherry Cardamom
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Cardamom DV% diff.
Manganese 28mg 1217%
Iron 1mg 13.97mg 162%
Fiber 28g 112%
Zinc 7.47mg 68%
Magnesium 229mg 55%
Copper 0.383mg 43%
Calcium 9mg 383mg 37%
Potassium 1119mg 33%
Phosphorus 40mg 178mg 20%
Carbs 11.2g 68.47g 19%
Protein 1.9g 10.76g 18%
Vitamin B6 0.23mg 18%
Calories 53kcal 311kcal 13%
Vitamin C 11mg 21mg 11%
Vitamin B2 0.04mg 0.182mg 11%
Vitamin B3 2.8mg 1.102mg 11%
Fats 0.7g 6.7g 9%
Vitamin B1 0.11mg 0.198mg 7%
Vitamin A 36µg 0µg 4%
Saturated fat 0.68g 3%
Polyunsaturated fat 0.43g 3%
Monounsaturated fat 0.87g 2%
Sodium 18mg 1%
Net carbs 11.2g 40.47g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Cardamom
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
11%
Peruvian groundcherry
18%
Cardamom
Minerals Daily Need Coverage Score
6%
Peruvian groundcherry
496%
Cardamom

Comparison summary

Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated fat (difference - 0.68g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $5)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.