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Peruvian groundcherry vs. Porridge — In-Depth Nutrition Comparison

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Differences between Peruvian groundcherry and porridge

  • Peruvian groundcherry has more vitamin A, vitamin B3, and vitamin C, while porridge has more iron and calcium.
  • Porridge's daily need coverage for iron is 34% higher.
  • Peruvian groundcherry has a lower glycemic index. The glycemic index of Peruvian groundcherry is 35, while the glycemic index of porridge is 66.

The food types used in this comparison are Groundcherries, (cape-gooseberries or poha), raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Peruvian groundcherry vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more PhosphorusPhosphorus +166.7%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +866.7%
Contains more IronIron +274%
~equal in Manganese ~0mg

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% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +438.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Porridge DV% diff.
Iron 1mg 3.74mg 34%
Vitamin B3 2.8mg 0.52mg 14%
Vitamin C 11mg 0mg 12%
Calcium 9mg 87mg 8%
Vitamin B1 0.11mg 0.055mg 5%
Selenium 2.8µg 5%
Copper 0.04mg 4%
Phosphorus 40mg 15mg 4%
Vitamin A 36µg 0µg 4%
Folate 12µg 3%
Fiber 0.5g 2%
Magnesium 5mg 1%
Polyunsaturated fat 0.114g 1%
Vitamin B6 0.013mg 1%
Protein 1.9g 1.44g 1%
Vitamin B5 0.071mg 1%
Zinc 0.13mg 1%
Fats 0.7g 0.21g 1%
Vitamin B2 0.04mg 0.025mg 1%
Calories 53kcal 50kcal 0%
Net carbs 11.2g 10.02g N/A
Carbs 11.2g 10.52g 0%
Potassium 16mg 0%
Sugar 0.03g N/A
Sodium 6mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.033g 0%
Monounsaturated fat 0.028g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +31.9%
Contains more FatsFats +233.3%
Contains more OtherOther +263.6%
~equal in Carbs ~10.52g
~equal in Water ~87.61g

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.