Peruvian groundcherry vs. Wafer — In-Depth Nutrition Comparison
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A recap on differences between Peruvian groundcherry and wafer
- Peruvian groundcherry is higher in vitamin A and vitamin C, yet wafer is higher in iron, vitamin B2, phosphorus, and vitamin B1.
- Wafer covers your daily iron needs 38% 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 Cookies, chocolate wafers.
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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 | +244.4% |
| Contains more IronIron | +301% |
| Contains more PhosphorusPhosphorus | +230% |
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 | +1100% |
| Contains more Vitamin B1Vitamin B1 | +84.5% |
| Contains more Vitamin B2Vitamin B2 | +565% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more WaterWater | +1797.8% |
| Contains more ProteinProtein | +247.4% |
| Contains more FatsFats | +1928.6% |
| Contains more CarbsCarbs | +549.1% |
| Contains more OtherOther | +150% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.463mg | 51% | |
| Iron | 1mg | 4.01mg | 38% |
| Manganese | 0.696mg | 30% | |
| Polyunsaturated fat | 4.153g | 28% | |
| Sodium | 580mg | 25% | |
| Fats | 0.7g | 14.2g | 21% |
| Carbs | 11.2g | 72.7g | 21% |
| Calories | 53kcal | 433kcal | 19% |
| Saturated fat | 4.241g | 19% | |
| Vitamin B2 | 0.04mg | 0.266mg | 17% |
| Fiber | 3.4g | 14% | |
| Phosphorus | 40mg | 132mg | 13% |
| Magnesium | 53mg | 13% | |
| Vitamin C | 11mg | 0mg | 12% |
| Monounsaturated fat | 4.865g | 12% | |
| Folate | 47µg | 12% | |
| Zinc | 1.09mg | 10% | |
| Selenium | 5.7µg | 10% | |
| Protein | 1.9g | 6.6g | 9% |
| Vitamin B1 | 0.11mg | 0.203mg | 8% |
| Vitamin B5 | 0.381mg | 8% | |
| Potassium | 210mg | 6% | |
| Vitamin E | 0.72mg | 5% | |
| Vitamin A | 36µg | 3µg | 4% |
| Vitamin B6 | 0.051mg | 4% | |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Calcium | 9mg | 31mg | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 11.2g | 69.3g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin B3 | 2.8mg | 2.858mg | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
6%
65%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Peruvian groundcherry is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Peruvian groundcherry is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 580mg)
Which food is lower in Saturated fat?
Peruvian groundcherry is lower in Saturated fat (difference - 4.241g)
Which food is lower in glycemic index?
Peruvian groundcherry is lower in glycemic index (difference - 26)
Which food is cheaper?
?
The foods are relatively equal in price ($)