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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.

Infographic

Peruvian groundcherry vs Wafer 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%
Wafer
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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.
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%
Wafer
9
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% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.858mg

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
Wafer
4
7% 14% 73% 5% 2%
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.
Peruvian groundcherry Wafer
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Wafer 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?

ok
ok
is better in case of low diet
Peruvian groundcherry Wafer
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
21%
Wafer
Minerals Daily Need Coverage Score
6%
Peruvian groundcherry
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Peruvian groundcherry
Peruvian groundcherry is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 580mg)
Which food is lower in Saturated fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated fat (difference - 4.241g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 26)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.