Peruvian groundcherry vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are Peruvian groundcherry and marrow-stem Kale different?
- Peruvian groundcherry is higher in vitamin B3 and iron; however, marrow-stem Kale is richer in vitamin A, vitamin C, calcium, and vitamin B2.
- Daily need coverage for vitamin A for marrow-stem Kale is 86% higher.
- Peruvian groundcherry contains 4 times more vitamin B3 than marrow-stem Kale. While Peruvian groundcherry contains 2.8mg of vitamin B3, marrow-stem Kale contains only 0.742mg.
Groundcherries, (cape-gooseberries or poha), raw and Collards, raw are the varieties used in this article.
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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 | +112.8% |
| Contains more PhosphorusPhosphorus | +60% |
| Contains less SodiumSodium | -100% |
| Contains more CalciumCalcium | +2477.8% |
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 B1Vitamin B1 | +103.7% |
| Contains more Vitamin B3Vitamin B3 | +277.4% |
| Contains more Vitamin CVitamin C | +220.9% |
| Contains more Vitamin AVitamin A | +597.2% |
| Contains more Vitamin B2Vitamin B2 | +225% |
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:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more FatsFats | +14.8% |
| Contains more CarbsCarbs | +106.6% |
| Contains more ProteinProtein | +58.9% |
| Contains more OtherOther | +66.3% |
~equal in
Water
~89.62g
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 K | 437.1µg | 364% | |
| Folate | 129µg | 32% | |
| Manganese | 0.658mg | 29% | |
| Vitamin C | 11mg | 35.3mg | 27% |
| Vitamin A | 36µg | 251µg | 24% |
| Calcium | 9mg | 232mg | 22% |
| Fiber | 4g | 16% | |
| Vitamin E | 2.26mg | 15% | |
| Vitamin B3 | 2.8mg | 0.742mg | 13% |
| Vitamin B6 | 0.165mg | 13% | |
| Vitamin B2 | 0.04mg | 0.13mg | 7% |
| Iron | 1mg | 0.47mg | 7% |
| Magnesium | 27mg | 6% | |
| Potassium | 213mg | 6% | |
| Vitamin B1 | 0.11mg | 0.054mg | 5% |
| Copper | 0.046mg | 5% | |
| Vitamin B5 | 0.267mg | 5% | |
| Choline | 23.2mg | 4% | |
| Phosphorus | 40mg | 25mg | 2% |
| Zinc | 0.21mg | 2% | |
| Carbs | 11.2g | 5.42g | 2% |
| Selenium | 1.3µg | 2% | |
| Protein | 1.9g | 3.02g | 2% |
| Polyunsaturated fat | 0.201g | 1% | |
| Calories | 53kcal | 32kcal | 1% |
| Sodium | 17mg | 1% | |
| Fats | 0.7g | 0.61g | 0% |
| Net carbs | 11.2g | 1.42g | N/A |
| Sugar | 0.46g | N/A | |
| Saturated fat | 0.055g | 0% | |
| Monounsaturated fat | 0.03g | 0% | |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.117mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 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%
120%
Minerals Daily Need Coverage Score
6%
25%
Comparison summary
Which food is lower in Sugar?
Peruvian groundcherry is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Peruvian groundcherry is lower in Saturated fat (difference - 0.055g)
Which food is cheaper?
Peruvian groundcherry is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)