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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

Peruvian groundcherry vs Kohlrabi 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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
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.
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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
2% 6% 91%
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.
Peruvian groundcherry Kohlrabi
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 Kohlrabi 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?

ok
ok
is better in case of low diet
Peruvian groundcherry Kohlrabi
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
23%
Kohlrabi
Minerals Daily Need Coverage Score
6%
Peruvian groundcherry
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated fat (difference - 0.013g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi 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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.