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 | +∞% |
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 |
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% |
