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  6. Peruvian groundcherry vs. Mustard Greens Raw

Peruvian groundcherry vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are Peruvian groundcherry and mustard Greens Raw different?

  • Peruvian groundcherry is richer in vitamin B3, while mustard Greens Raw are higher in vitamin C, vitamin A, calcium, iron, and vitamin B2.
  • Mustard Greens Raw cover your daily need for vitamin C, 66% more than Peruvian groundcherry.
  • Peruvian groundcherry contains 4 times more vitamin B3 than mustard Greens Raw. Peruvian groundcherry contains 2.8mg of vitamin B3, while mustard Greens Raw contain 0.8mg.

Groundcherries, (cape-gooseberries or poha), raw and Mustard greens, raw types were used in this article.

Infographic

Peruvian groundcherry vs Mustard Greens Raw infographic
Infographic link

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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +1177.8%
Contains more IronIron +64%
Contains more PhosphorusPhosphorus +45%
~equal in Manganese ~mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B3Vitamin B3 +250%
Contains more Vitamin CVitamin C +536.4%
Contains more Vitamin AVitamin A +319.4%
Contains more Vitamin B2Vitamin B2 +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 11mg 70mg 66%
Copper 0.165mg 18%
Vitamin B6 0.18mg 14%
Vitamin B3 2.8mg 0.8mg 13%
Vitamin E 2.01mg 13%
Vitamin A 36µg 151µg 13%
Fiber 3.2g 13%
Potassium 384mg 11%
Calcium 9mg 115mg 11%
Iron 1mg 1.64mg 8%
Magnesium 32mg 8%
Vitamin B2 0.04mg 0.11mg 5%
Vitamin B5 0.21mg 4%
Phosphorus 40mg 58mg 3%
Folate 12µg 3%
Vitamin B1 0.11mg 0.08mg 3%
Zinc 0.25mg 2%
Protein 1.9g 2.86g 2%
Carbs 11.2g 4.67g 2%
Selenium 0.9µg 2%
Calories 53kcal 27kcal 1%
Sodium 20mg 1%
Fats 0.7g 0.42g 0%
Net carbs 11.2g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Saturated fat 0.01g 0%
Monounsaturated fat 0.092g 0%
Polyunsaturated fat 0.038g 0%

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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more FatsFats +66.7%
Contains more CarbsCarbs +139.8%
Contains more ProteinProtein +50.5%
Contains more OtherOther +68.8%
~equal in Water ~90.7g

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.