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.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +322.2% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +60% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 11mg | 36mg | 28% |
| Fiber | 7g | 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% | |
| Calcium | 9mg | 38mg | 3% |
| Vitamin B1 | 0.11mg | 0.07mg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Protein | 1.9g | 0.66g | 2% |
| Carbs | 11.2g | 18.4g | 2% |
| Vitamin B2 | 0.04mg | 0.06mg | 2% |
| Folate | 6µg | 2% | |
| Polyunsaturated fat | 0.247g | 2% | |
| Calories | 53kcal | 73kcal | 1% |
| Magnesium | 5mg | 1% | |
| Zinc | 0.11mg | 1% | |
| Vitamin A | 36µg | 30µg | 1% |
| Selenium | 0.6µg | 1% | |
| Protein per 100 calories | 3.6g | 0.9g | N/A |
| Calories per 10 g protein | 279kcal | 1106kcal | N/A |
| Weight per 100 calories | 189g | 137g | N/A |
| 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 CarbsCarbs | +64.3% |
~equal in
Water
~79.8g
