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Peruvian groundcherry vs. Coriander — In-Depth Nutrition Comparison

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Summary of differences between Peruvian groundcherry and coriander

  • Peruvian groundcherry has more vitamin B3; however, coriander is higher in vitamin A, vitamin C, iron, vitamin B2, and calcium.
  • Coriander covers your daily need for vitamin A, 121% more than Peruvian groundcherry.
  • Peruvian groundcherry has 3 times more vitamin B3 than coriander. While Peruvian groundcherry has 2.8mg of vitamin B3, coriander has only 1.114mg.

These are the specific foods used in this comparison Groundcherries, (cape-gooseberries or poha), raw and Coriander (cilantro) leaves, raw.

Infographic

Peruvian groundcherry vs Coriander 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +644.4%
Contains more IronIron +77%
Contains more PhosphorusPhosphorus +20%

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin B1Vitamin B1 +64.2%
Contains more Vitamin B3Vitamin B3 +151.3%
Contains more Vitamin CVitamin C +145.5%
Contains more Vitamin AVitamin A +836.1%
Contains more Vitamin B2Vitamin B2 +305%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more FatsFats +34.6%
Contains more CarbsCarbs +205.2%
Contains more ProteinProtein +12.1%
Contains more OtherOther +83.8%
~equal in Water ~92.21g

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 Coriander
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Coriander DV% diff.
Vitamin K 310µg 258%
Vitamin A 36µg 337µg 33%
Copper 0.225mg 25%
Manganese 0.426mg 19%
Vitamin C 11mg 27mg 18%
Vitamin E 2.5mg 17%
Folate 62µg 16%
Potassium 521mg 15%
Vitamin B3 2.8mg 1.114mg 11%
Fiber 2.8g 11%
Vitamin B6 0.149mg 11%
Vitamin B5 0.57mg 11%
Iron 1mg 1.77mg 10%
Vitamin B2 0.04mg 0.162mg 9%
Magnesium 26mg 6%
Calcium 9mg 67mg 6%
Zinc 0.5mg 5%
Vitamin B1 0.11mg 0.067mg 4%
Carbs 11.2g 3.67g 3%
Choline 12.8mg 2%
Calories 53kcal 23kcal 2%
Sodium 46mg 2%
Selenium 0.9µg 2%
Phosphorus 40mg 48mg 1%
Monounsaturated fat 0.275g 1%
Protein 1.9g 2.13g 0%
Fats 0.7g 0.52g 0%
Net carbs 11.2g 0.87g N/A
Sugar 0.87g N/A
Saturated fat 0.014g 0%
Polyunsaturated fat 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Coriander
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
94%
Coriander
Minerals Daily Need Coverage Score
6%
Peruvian groundcherry
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated fat (difference - 0.014g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $2)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.