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  6. Peruvian groundcherry vs. Chia seeds

Peruvian groundcherry vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between Peruvian groundcherry and chia seeds

  • Peruvian groundcherry is richer in vitamin A and vitamin C, yet chia seeds are richer in phosphorus, iron, calcium, vitamin B1, vitamin B3, and vitamin B2.
  • Daily need coverage for phosphorus for chia seeds is 117% higher.
  • Peruvian groundcherry contains 13 times more vitamin A than chia seeds. Peruvian groundcherry contains 720IU of vitamin A, while chia seeds contain 54IU.
  • Chia seeds have a lower glycemic index than Peruvian groundcherry.

Food types used in this article are Groundcherries, (cape-gooseberries or poha), raw and Seeds, chia seeds, dried.

Infographic

Peruvian groundcherry vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +6911.1%
Contains more IronIron +672%
Contains more PhosphorusPhosphorus +2050%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +587.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +463.6%
Contains more Vitamin B2Vitamin B2 +325%
Contains more Vitamin B3Vitamin B3 +215.4%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Chia seeds DV% diff.
Polyunsaturated fat 23.665g 158%
Fiber 34.4g 138%
Manganese 2.723mg 118%
Phosphorus 40mg 860mg 117%
Copper 0.924mg 103%
Selenium 55.2µg 100%
Iron 1mg 7.72mg 84%
Magnesium 335mg 80%
Calcium 9mg 631mg 62%
Fats 0.7g 30.74g 46%
Vitamin B1 0.11mg 0.62mg 43%
Zinc 4.58mg 42%
Vitamin B3 2.8mg 8.83mg 38%
Protein 1.9g 16.54g 29%
Calories 53kcal 486kcal 22%
Saturated fat 3.33g 15%
Folate 49µg 12%
Potassium 407mg 12%
Vitamin C 11mg 1.6mg 10%
Carbs 11.2g 42.12g 10%
Vitamin B2 0.04mg 0.17mg 10%
Monounsaturated fat 2.309g 6%
Vitamin A 36µg 4%
Vitamin E 0.5mg 3%
Sodium 16mg 1%
Net carbs 11.2g 7.72g N/A
Trans fat 0g 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1372.4%
Contains more ProteinProtein +770.5%
Contains more FatsFats +4291.4%
Contains more CarbsCarbs +276.1%
Contains more OtherOther +500%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.