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 C, yet Wafer is higher in Iron, Vitamin B2, Phosphorus, and Vitamin B1.
- Wafer covers your daily Iron needs 38% more than Peruvian groundcherry.
Food varieties used in this article are Groundcherries, (cape-gooseberries or poha), raw and Cookies, chocolate wafers.
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.
Contains
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Calcium
+244.4%
Contains
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Iron
+301%
Contains
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Phosphorus
+230%
Contains
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Calcium
+244.4%
Contains
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Iron
+301%
Contains
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Phosphorus
+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.
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Contains
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Vitamin A
+7100%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+84.5%
Contains
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Vitamin B2
+565%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B3 - 2.858
Contains
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Vitamin A
+7100%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+84.5%
Contains
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Vitamin B2
+565%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B3 - 2.858
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+1797.8%
Contains
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Protein
+247.4%
Contains
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Fats
+1928.6%
Contains
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Carbs
+549.1%
Contains
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Other
+150%
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
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Water
+1797.8%
Contains
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Protein
+247.4%
Contains
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Fats
+1928.6%
Contains
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Carbs
+549.1%
Contains
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Other
+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 Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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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 | |
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Opinion |
| Net carbs | 11.2g | 69.3g |
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| Protein | 1.9g | 6.6g |
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| Fats | 0.7g | 14.2g |
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| Carbs | 11.2g | 72.7g |
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| Calories | 53kcal | 433kcal |
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| Sugar | 37.43g |
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| Fiber | 3.4g |
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| Calcium | 9mg | 31mg |
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| Iron | 1mg | 4.01mg |
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| Magnesium | 53mg |
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| Phosphorus | 40mg | 132mg |
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| Potassium | 210mg |
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| Sodium | 580mg |
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| Zinc | 1.09mg |
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| Copper | 0.463mg |
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| Manganese | 0.696mg |
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| Selenium | 5.7µg |
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| Vitamin A | 720IU | 10IU |
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| Vitamin A RAE | 36µg | 3µg |
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| Vitamin E | 0.72mg |
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| Vitamin C | 11mg | 0mg |
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| Vitamin B1 | 0.11mg | 0.203mg |
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| Vitamin B2 | 0.04mg | 0.266mg |
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| Vitamin B3 | 2.8mg | 2.858mg |
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| Vitamin B5 | 0.381mg |
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| Vitamin B6 | 0.051mg |
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| Folate | 47µg |
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| Vitamin B12 | 0µg | 0.09µg |
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| Vitamin K | 2.4µg |
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| Tryptophan | 0.096mg |
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| Threonine | 0.22mg |
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| Isoleucine | 0.261mg |
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| Leucine | 0.447mg |
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| Lysine | 0.281mg |
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| Methionine | 0.105mg |
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| Phenylalanine | 0.308mg |
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| Valine | 0.323mg |
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| Histidine | 0.128mg |
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| Cholesterol | 0mg | 2mg |
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| Saturated Fat | 4.241g |
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| Omega-3 - DHA | 0.002g |
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| Omega-3 - EPA | 0.003g |
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| Monounsaturated Fat | 4.865g |
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| Polyunsaturated fat | 4.153g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
14%
22%
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 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 Cholesterol?
Peruvian groundcherry is lower in Cholesterol (difference - 2mg)
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?
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The foods are relatively equal in price ($)