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% |
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% |
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
