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Peruvian groundcherry vs. Safflower — In-Depth Nutrition Comparison

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How are Peruvian groundcherry and safflower different?

  • Peruvian groundcherry is higher in vitamin A and vitamin C; however, safflower is richer in vitamin B1, phosphorus, iron, vitamin B2, and calcium.
  • Daily need coverage for vitamin B1 for safflower is 88% higher.

Groundcherries, (cape-gooseberries or poha), raw and Seeds, safflower seed kernels, dried are the varieties used in this article.

Infographic

Peruvian groundcherry vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +766.7%
Contains more IronIron +390%
Contains more PhosphorusPhosphorus +1510%
~equal in Selenium ~µg

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B3Vitamin B3 +22.6%
Contains more Vitamin B1Vitamin B1 +957.3%
Contains more Vitamin B2Vitamin B2 +937.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +1419.6%
Contains more ProteinProtein +751.6%
Contains more FatsFats +5392.9%
Contains more CarbsCarbs +206.2%
Contains more OtherOther +582.5%

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 Safflower
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Safflower DV% diff.
Copper 1.747mg 194%
Polyunsaturated fat 28.223g 188%
Vitamin B6 1.17mg 90%
Manganese 2.014mg 88%
Vitamin B1 0.11mg 1.163mg 88%
Phosphorus 40mg 644mg 86%
Magnesium 353mg 84%
Vitamin B5 4.03mg 81%
Fats 0.7g 38.45g 58%
Iron 1mg 4.9mg 49%
Zinc 5.05mg 46%
Folate 160µg 40%
Vitamin B2 0.04mg 0.415mg 29%
Protein 1.9g 16.18g 29%
Calories 53kcal 517kcal 23%
Potassium 687mg 20%
Saturated fat 3.682g 17%
Vitamin C 11mg 0mg 12%
Monounsaturated fat 4.848g 12%
Carbs 11.2g 34.29g 8%
Calcium 9mg 78mg 7%
Vitamin A 36µg 3µg 4%
Vitamin B3 2.8mg 2.284mg 3%
Net carbs 11.2g 34.29g N/A
Sodium 3mg 0%
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry Safflower
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
82%
Safflower
Minerals Daily Need Coverage Score
6%
Peruvian groundcherry
178%
Safflower

Comparison summary

Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 35)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated fat (difference - 3.682g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.