Peruvian groundcherry vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Differences between Peruvian groundcherry and pumpkin seeds
- Peruvian groundcherry has more vitamin B3, vitamin A, vitamin C, and vitamin B1, while pumpkin seeds have more iron and phosphorus.
- Pumpkin seeds' daily need coverage for iron is 29% higher.
- Pumpkin seeds contain 37 times less vitamin C than Peruvian groundcherry. Peruvian groundcherry contains 11mg of vitamin C, while pumpkin seeds contain 0.3mg.
The food types used in this comparison are Groundcherries, (cape-gooseberries or poha), raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
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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 less SodiumSodium | -100% |
| Contains more CalciumCalcium | +511.1% |
| Contains more IronIron | +231% |
| Contains more PhosphorusPhosphorus | +130% |
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 CVitamin C | +3566.7% |
| Contains more Vitamin AVitamin A | +1100% |
| Contains more Vitamin B1Vitamin B1 | +223.5% |
| Contains more Vitamin B3Vitamin B3 | +879% |
| Contains more Vitamin B2Vitamin B2 | +30% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 94% | |
| Copper | 0.69mg | 77% | |
| Fiber | 18.4g | 74% | |
| Magnesium | 262mg | 62% | |
| Polyunsaturated fat | 8.844g | 59% | |
| Protein | 1.9g | 18.55g | 33% |
| Iron | 1mg | 3.31mg | 29% |
| Fats | 0.7g | 19.4g | 29% |
| Potassium | 919mg | 27% | |
| Manganese | 0.496mg | 22% | |
| Calories | 53kcal | 446kcal | 20% |
| Saturated fat | 3.67g | 17% | |
| Vitamin B3 | 2.8mg | 0.286mg | 16% |
| Monounsaturated fat | 6.032g | 15% | |
| Carbs | 11.2g | 53.75g | 14% |
| Vitamin C | 11mg | 0.3mg | 12% |
| Phosphorus | 40mg | 92mg | 7% |
| Vitamin B1 | 0.11mg | 0.034mg | 6% |
| Calcium | 9mg | 55mg | 5% |
| Vitamin A | 36µg | 3µg | 4% |
| Vitamin B6 | 0.037mg | 3% | |
| Folate | 9µg | 2% | |
| Vitamin B2 | 0.04mg | 0.052mg | 1% |
| Vitamin B5 | 0.056mg | 1% | |
| Sodium | 18mg | 1% | |
| Net carbs | 11.2g | 35.35g | N/A |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% |
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:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1797.8% |
| Contains more ProteinProtein | +876.3% |
| Contains more FatsFats | +2671.4% |
| Contains more CarbsCarbs | +379.9% |
| Contains more OtherOther | +375% |
