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  6. Peruvian groundcherry vs. Plantain raw

Peruvian groundcherry vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between Peruvian groundcherry and plantain raw

  • Peruvian groundcherry is higher in vitamin B3, yet plantain raw is higher in vitamin C and vitamin A.
  • Peruvian groundcherry covers your daily vitamin B3 needs 13% more than plantain raw.

Food varieties used in this article are Groundcherries, (cape-gooseberries or poha), raw and Plantains, raw.

Infographic

Peruvian groundcherry vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +200%
Contains more IronIron +66.7%
Contains more PhosphorusPhosphorus +17.6%
Contains less SodiumSodium -100%
~equal in Manganese ~mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +111.5%
Contains more Vitamin B3Vitamin B3 +308.2%
Contains more Vitamin CVitamin C +67.3%
Contains more Vitamin AVitamin A +55.6%
Contains more Vitamin B2Vitamin B2 +35%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Plantain raw DV% diff.
Vitamin B6 0.299mg 23%
Potassium 499mg 15%
Vitamin B3 2.8mg 0.686mg 13%
Magnesium 37mg 9%
Fiber 2.3g 9%
Copper 0.081mg 9%
Vitamin C 11mg 18.4mg 8%
Carbs 11.2g 31.89g 7%
Folate 22µg 6%
Vitamin B1 0.11mg 0.052mg 5%
Vitamin B5 0.26mg 5%
Iron 1mg 0.6mg 5%
Selenium 1.5µg 3%
Calories 53kcal 122kcal 3%
Choline 13.5mg 2%
Vitamin A 36µg 56µg 2%
Calcium 9mg 3mg 1%
Saturated fat 0.143g 1%
Fats 0.7g 0.37g 1%
Vitamin K 0.7µg 1%
Phosphorus 40mg 34mg 1%
Vitamin B2 0.04mg 0.054mg 1%
Protein 1.9g 1.3g 1%
Zinc 0.14mg 1%
Vitamin E 0.14mg 1%
Net carbs 11.2g 29.59g N/A
Sugar 15g N/A
Sodium 4mg 0%
Monounsaturated fat 0.032g 0%
Polyunsaturated fat 0.069g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +46.2%
Contains more FatsFats +89.2%
Contains more WaterWater +30.8%
Contains more CarbsCarbs +184.7%
Contains more OtherOther +45%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.