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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.

Infographic

Peruvian groundcherry vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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.
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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%
~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
3% 5% 90%
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.
Peruvian groundcherry Marrow-stem Kale
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 Marrow-stem Kale 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?

ok
ok
is better in case of low diet
Peruvian groundcherry Marrow-stem Kale
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
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
6%
Peruvian groundcherry
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated fat (difference - 0.055g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale 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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.