Peruvian groundcherry vs. Quinoa — In-Depth Nutrition Comparison
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A recap on differences between Peruvian groundcherry and quinoa
- Peruvian groundcherry is higher in vitamin B3, vitamin A, and vitamin C, yet quinoa is higher in phosphorus, iron, and vitamin B2.
- Quinoa covers your daily phosphorus needs 16% more than Peruvian groundcherry.
- The glycemic index of Peruvian groundcherry is lower.
Food varieties used in this article are Groundcherries, (cape-gooseberries or poha), raw and Quinoa, cooked.
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.
| Contains less SodiumSodium | -100% |
| Contains more CalciumCalcium | +88.9% |
| Contains more IronIron | +49% |
| Contains more PhosphorusPhosphorus | +280% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +579.6% |
| Contains more Vitamin B2Vitamin B2 | +175% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 27% | |
| Copper | 0.192mg | 21% | |
| Phosphorus | 40mg | 152mg | 16% |
| Magnesium | 64mg | 15% | |
| Vitamin B3 | 2.8mg | 0.412mg | 15% |
| Vitamin C | 11mg | 0mg | 12% |
| Fiber | 2.8g | 11% | |
| Folate | 42µg | 11% | |
| Zinc | 1.09mg | 10% | |
| Vitamin B6 | 0.123mg | 9% | |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 1.078g | 7% | |
| Iron | 1mg | 1.49mg | 6% |
| Potassium | 172mg | 5% | |
| Protein | 1.9g | 4.4g | 5% |
| Vitamin B2 | 0.04mg | 0.11mg | 5% |
| Selenium | 2.8µg | 5% | |
| Choline | 23mg | 4% | |
| Vitamin A | 36µg | 0µg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Calories | 53kcal | 120kcal | 3% |
| Carbs | 11.2g | 21.3g | 3% |
| Fats | 0.7g | 1.92g | 2% |
| Calcium | 9mg | 17mg | 1% |
| Saturated fat | 0.231g | 1% | |
| Monounsaturated fat | 0.528g | 1% | |
| Net carbs | 11.2g | 18.5g | N/A |
| Sugar | 0.87g | N/A | |
| Sodium | 7mg | 0% | |
| Vitamin B1 | 0.11mg | 0.107mg | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | N/A |
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:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
| Contains more WaterWater | +19.3% |
| Contains more ProteinProtein | +131.6% |
| Contains more FatsFats | +174.3% |
| Contains more CarbsCarbs | +90.2% |
~equal in
Other
~0.77g
