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Peruvian groundcherry vs. Egg white — In-Depth Nutrition Comparison

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Important differences between Peruvian groundcherry and egg whites

  • Peruvian groundcherry has more vitamin B3, vitamin A, vitamin C, iron, and vitamin B1; however, egg whites have more vitamin B2.
  • Egg whites' daily need coverage for vitamin B2 is 31% more.
  • Peruvian groundcherry has a higher glycemic index than egg whites.

The food varieties used in the comparison are Groundcherries, (cape-gooseberries or poha), raw and Egg, white, raw, fresh.

Infographic

Peruvian groundcherry vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more CalciumCalcium +28.6%
Contains more IronIron +1150%
Contains more PhosphorusPhosphorus +166.7%
Contains less SodiumSodium -100%

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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2650%
Contains more Vitamin B3Vitamin B3 +2566.7%
Contains more Vitamin B2Vitamin B2 +997.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +311.8%
Contains more CarbsCarbs +1434.2%
Contains more OtherOther +27%
Contains more ProteinProtein +473.7%
~equal in Water ~87.57g

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 Egg white
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 Egg white DV% diff.
Selenium 20µg 36%
Vitamin B2 0.04mg 0.439mg 31%
Protein 1.9g 10.9g 18%
Vitamin B3 2.8mg 0.105mg 17%
Iron 1mg 0.08mg 12%
Vitamin C 11mg 0mg 12%
Vitamin B1 0.11mg 0.004mg 9%
Sodium 166mg 7%
Potassium 163mg 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin B5 0.19mg 4%
Phosphorus 40mg 15mg 4%
Vitamin A 36µg 0µg 4%
Carbs 11.2g 0.73g 3%
Magnesium 11mg 3%
Copper 0.023mg 3%
Folate 4µg 1%
Fats 0.7g 0.17g 1%
Calories 53kcal 52kcal 0%
Net carbs 11.2g 0.73g N/A
Calcium 9mg 7mg 0%
Sugar 0.71g N/A
Zinc 0.03mg 0%
Manganese 0.011mg 0%
Vitamin B6 0.005mg 0%
Choline 1.1mg 0%
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Egg white
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
10%
Egg white
Minerals Daily Need Coverage Score
6%
Peruvian groundcherry
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 166mg)
Which food is lower in Saturated fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated fat (difference - 0g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $1)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Egg white
Egg white is relatively richer in minerals
Which food is richer in vitamins?
Egg white
Egg white 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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.