Peruvian groundcherry vs. Sunflower seeds — In-Depth Nutrition Comparison
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The main differences between Peruvian groundcherry and sunflower seeds
- Peruvian groundcherry is richer in vitamin A and vitamin C, yet sunflower seeds are richer in vitamin B1, phosphorus, iron, vitamin B3, vitamin B2, and calcium.
- Daily need coverage for vitamin B1 for sunflower seeds is 114% higher.
- Peruvian groundcherry contains 14 times more vitamin A than sunflower seeds. Peruvian groundcherry contains 720IU of vitamin A, while sunflower seeds contain 50IU.
- Sunflower seeds have a lower glycemic index than Peruvian groundcherry.
Food types used in this article are Groundcherries, (cape-gooseberries or poha), raw and Seeds, sunflower seed kernels, dried.
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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 | +766.7% |
| Contains more IronIron | +425% |
| Contains more PhosphorusPhosphorus | +1550% |
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 | +685.7% |
| Contains more Vitamin AVitamin A | +1100% |
| Contains more Vitamin B1Vitamin B1 | +1245.5% |
| Contains more Vitamin B2Vitamin B2 | +787.5% |
| Contains more Vitamin B3Vitamin B3 | +197.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 200% | |
| Polyunsaturated fat | 23.137g | 154% | |
| Vitamin B1 | 0.11mg | 1.48mg | 114% |
| Vitamin B6 | 1.345mg | 103% | |
| Selenium | 53µg | 96% | |
| Phosphorus | 40mg | 660mg | 89% |
| Manganese | 1.95mg | 85% | |
| Fats | 0.7g | 51.46g | 78% |
| Magnesium | 325mg | 77% | |
| Folate | 227µg | 57% | |
| Iron | 1mg | 5.25mg | 53% |
| Monounsaturated fat | 18.528g | 46% | |
| Zinc | 5mg | 45% | |
| Protein | 1.9g | 20.78g | 38% |
| Vitamin B3 | 2.8mg | 8.335mg | 35% |
| Fiber | 8.6g | 34% | |
| Calories | 53kcal | 584kcal | 27% |
| Vitamin B2 | 0.04mg | 0.355mg | 24% |
| Vitamin B5 | 1.13mg | 23% | |
| Saturated fat | 4.455g | 20% | |
| Potassium | 645mg | 19% | |
| Vitamin C | 11mg | 1.4mg | 11% |
| Choline | 55.1mg | 10% | |
| Calcium | 9mg | 78mg | 7% |
| Vitamin A | 36µg | 3µg | 4% |
| Carbs | 11.2g | 20g | 3% |
| Net carbs | 11.2g | 11.4g | N/A |
| Sugar | 2.62g | N/A | |
| Sodium | 9mg | 0% | |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0.014g | 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:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more WaterWater | +1705.5% |
| Contains more ProteinProtein | +993.7% |
| Contains more FatsFats | +7251.4% |
| Contains more CarbsCarbs | +78.6% |
| Contains more OtherOther | +278.8% |
