Peruvian groundcherry vs. Elderberry — In-Depth Nutrition Comparison
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What are the main differences between Peruvian groundcherry and elderberries?
- Peruvian groundcherry is richer in vitamin B3, while elderberries are higher in vitamin C and iron.
- Elderberries' daily need coverage for vitamin C is 28% higher.
- Elderberries have 6 times less vitamin B3 than Peruvian groundcherry. Peruvian groundcherry has 2.8mg of vitamin B3, while elderberries have 0.5mg.
We used Groundcherries, (cape-gooseberries or poha), raw and Elderberries, raw types in this comparison.
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.
| Contains less SodiumSodium | -100% |
| Contains more CalciumCalcium | +322.2% |
| Contains more IronIron | +60% |
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.
| Contains more Vitamin AVitamin A | +20% |
| Contains more Vitamin B1Vitamin B1 | +57.1% |
| Contains more Vitamin B3Vitamin B3 | +460% |
| Contains more Vitamin CVitamin C | +227.3% |
| Contains more Vitamin B2Vitamin B2 | +50% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +187.9% |
| Contains more FatsFats | +40% |
| Contains more OtherOther | +25% |
| Contains more CarbsCarbs | +64.3% |
~equal in
Water
~79.8g
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 Sodium |
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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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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 7g | 28% | |
| Vitamin C | 11mg | 36mg | 28% |
| Vitamin B6 | 0.23mg | 18% | |
| Vitamin B3 | 2.8mg | 0.5mg | 14% |
| Potassium | 280mg | 8% | |
| Iron | 1mg | 1.6mg | 8% |
| Copper | 0.061mg | 7% | |
| Vitamin B1 | 0.11mg | 0.07mg | 3% |
| Calcium | 9mg | 38mg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Protein | 1.9g | 0.66g | 2% |
| Polyunsaturated fat | 0.247g | 2% | |
| Folate | 6µg | 2% | |
| Carbs | 11.2g | 18.4g | 2% |
| Vitamin B2 | 0.04mg | 0.06mg | 2% |
| Calories | 53kcal | 73kcal | 1% |
| Selenium | 0.6µg | 1% | |
| Zinc | 0.11mg | 1% | |
| Vitamin A | 36µg | 30µg | 1% |
| Magnesium | 5mg | 1% | |
| Fats | 0.7g | 0.5g | 0% |
| Net carbs | 11.2g | 11.4g | N/A |
| Phosphorus | 40mg | 39mg | 0% |
| Sodium | 6mg | 0% | |
| Saturated fat | 0.023g | 0% | |
| Monounsaturated fat | 0.08g | 0% | |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.027mg | 0% | |
| Leucine | 0.06mg | 0% | |
| Lysine | 0.026mg | 0% | |
| Methionine | 0.014mg | 0% | |
| Phenylalanine | 0.04mg | 0% | |
| Valine | 0.033mg | 0% | |
| Histidine | 0.015mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
11%
18%
Minerals Daily Need Coverage Score
6%
14%
Comparison summary
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Peruvian groundcherry is lower in Saturated fat (difference - 0.023g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Elderberry 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 cheaper?
?
The foods are relatively equal in price ($)
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.