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Peruvian groundcherry vs. Ladyfinger — In-Depth Nutrition Comparison

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Differences between Peruvian groundcherry and ladyfinger

  • Peruvian groundcherry has more vitamin C, while ladyfinger has more iron, vitamin B12, vitamin B2, phosphorus, and vitamin B1.
  • Ladyfinger's daily need coverage for cholesterol is 74% higher.

The food types used in this comparison are Groundcherries, (cape-gooseberries or poha), raw and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Peruvian groundcherry vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +422.2%
Contains more IronIron +258%
Contains more PhosphorusPhosphorus +332.5%
~equal in Selenium ~µg

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +33.1%
Contains more Vitamin AVitamin A +363.9%
Contains more Vitamin B1Vitamin B1 +158.2%
Contains more Vitamin B2Vitamin B2 +970%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +337.9%
Contains more ProteinProtein +457.9%
Contains more FatsFats +1200%
Contains more CarbsCarbs +433%
Contains more OtherOther +37.5%

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 Ladyfinger
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Iron 1mg 3.58mg 32%
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.04mg 0.428mg 30%
Vitamin B5 1.116mg 22%
Folate 77µg 19%
Phosphorus 40mg 173mg 19%
Protein 1.9g 10.6g 17%
Calories 53kcal 363kcal 16%
Carbs 11.2g 59.7g 16%
Vitamin A 36µg 167µg 15%
Vitamin B1 0.11mg 0.284mg 15%
Saturated fat 3.022g 14%
Fats 0.7g 9.1g 13%
Vitamin C 11mg 0mg 12%
Copper 0.095mg 11%
Zinc 1.14mg 10%
Manganese 0.24mg 10%
Polyunsaturated fat 1.423g 9%
Monounsaturated fat 3.745g 9%
Vitamin B6 0.122mg 9%
Sodium 147mg 6%
Fiber 1g 4%
Vitamin B3 2.8mg 2.104mg 4%
Calcium 9mg 47mg 4%
Potassium 113mg 3%
Magnesium 12mg 3%
Net carbs 11.2g 58.7g N/A
Tryptophan 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.036g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Ladyfinger
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
39%
Ladyfinger
Minerals Daily Need Coverage Score
6%
Peruvian groundcherry
35%
Ladyfinger

Comparison summary

Which food is lower in Cholesterol?
Peruvian groundcherry
Peruvian groundcherry is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 147mg)
Which food is lower in Saturated fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated fat (difference - 3.022g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Ladyfinger
Ladyfinger is relatively richer in minerals
Which food is richer in vitamins?
Ladyfinger
Ladyfinger is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.