Peruvian groundcherry vs. Kohlrabi — In-Depth Nutrition Comparison
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How are Peruvian groundcherry and kohlrabi different?
- Peruvian groundcherry is higher in vitamin B3, vitamin A, and iron; however, kohlrabi is richer in vitamin C.
- Daily need coverage for vitamin C for kohlrabi is 57% higher.
- Peruvian groundcherry contains 20 times more vitamin A than kohlrabi. While Peruvian groundcherry contains 720IU of vitamin A, kohlrabi contains only 36IU.
- Kohlrabi has a lower glycemic index (20) than Peruvian groundcherry (35).
Groundcherries, (cape-gooseberries or poha), raw and Kohlrabi, raw are the varieties used in this article.
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 more IronIron | +150% |
| Contains less SodiumSodium | -100% |
| Contains more CalciumCalcium | +166.7% |
| Contains more PhosphorusPhosphorus | +15% |
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 | +1700% |
| Contains more Vitamin B1Vitamin B1 | +120% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +600% |
| Contains more Vitamin CVitamin C | +463.6% |
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:
1.7 g
Fats:
0.1 g
Carbs:
6.2 g
Water:
91 g
Other:
1 g
| Contains more ProteinProtein | +11.8% |
| Contains more FatsFats | +600% |
| Contains more CarbsCarbs | +80.6% |
| Contains more OtherOther | +25% |
~equal in
Water
~91g
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 11mg | 62mg | 57% |
| Vitamin B3 | 2.8mg | 0.4mg | 15% |
| Copper | 0.129mg | 14% | |
| Fiber | 3.6g | 14% | |
| Vitamin B6 | 0.15mg | 12% | |
| Potassium | 350mg | 10% | |
| Iron | 1mg | 0.4mg | 8% |
| Manganese | 0.139mg | 6% | |
| Vitamin B1 | 0.11mg | 0.05mg | 5% |
| Magnesium | 19mg | 5% | |
| Folate | 16µg | 4% | |
| Vitamin A | 36µg | 2µg | 4% |
| Vitamin B5 | 0.165mg | 3% | |
| Vitamin E | 0.48mg | 3% | |
| Calcium | 9mg | 24mg | 2% |
| Carbs | 11.2g | 6.2g | 2% |
| Choline | 12.3mg | 2% | |
| Vitamin B2 | 0.04mg | 0.02mg | 2% |
| Calories | 53kcal | 27kcal | 1% |
| Selenium | 0.7µg | 1% | |
| Sodium | 20mg | 1% | |
| Phosphorus | 40mg | 46mg | 1% |
| Fats | 0.7g | 0.1g | 1% |
| Protein | 1.9g | 1.7g | 0% |
| Net carbs | 11.2g | 2.6g | N/A |
| Sugar | 2.6g | N/A | |
| Zinc | 0.03mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Saturated fat | 0.013g | 0% | |
| Monounsaturated fat | 0.007g | 0% | |
| Polyunsaturated fat | 0.048g | 0% | |
| Tryptophan | 0.01mg | 0% | |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.078mg | 0% | |
| Leucine | 0.067mg | 0% | |
| Lysine | 0.056mg | 0% | |
| Methionine | 0.013mg | 0% | |
| Phenylalanine | 0.039mg | 0% | |
| Valine | 0.05mg | 0% | |
| Histidine | 0.019mg | 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%
23%
Minerals Daily Need Coverage Score
6%
15%
Comparison summary
Which food is lower in Sugar?
Peruvian groundcherry is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Peruvian groundcherry is lower in Saturated fat (difference - 0.013g)
Which food is cheaper?
Peruvian groundcherry is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)