Peruvian groundcherry vs. Walnut — In-Depth Nutrition Comparison
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Summary of differences between Peruvian groundcherry and walnut
- Peruvian groundcherry has more vitamin A, vitamin C, and vitamin B3; however, walnut is higher in phosphorus, iron, vitamin B1, calcium, and vitamin B2.
- Walnut covers your daily need for phosphorus, 44% more than Peruvian groundcherry.
- Peruvian groundcherry has 36 times more vitamin A than walnut. While Peruvian groundcherry has 720IU of vitamin A, walnut has only 20IU.
- The glycemic index of Peruvian groundcherry is higher.
These are the specific foods used in this comparison Groundcherries, (cape-gooseberries or poha), raw and Nuts, walnuts, english.
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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 | +988.9% |
| Contains more IronIron | +191% |
| Contains more PhosphorusPhosphorus | +765% |
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 | +746.2% |
| Contains more Vitamin AVitamin A | +3500% |
| Contains more Vitamin B3Vitamin B3 | +148.9% |
| Contains more Vitamin B1Vitamin B1 | +210% |
| Contains more Vitamin B2Vitamin B2 | +275% |
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:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more WaterWater | +1998.3% |
| Contains more ProteinProtein | +701.6% |
| Contains more FatsFats | +9215.7% |
| Contains more CarbsCarbs | +22.4% |
| Contains more OtherOther | +122.5% |
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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| Lower in Glycemic Index |
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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 Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 314% | |
| Copper | 1.586mg | 176% | |
| Manganese | 3.414mg | 148% | |
| Fats | 0.7g | 65.21g | 99% |
| Phosphorus | 40mg | 346mg | 44% |
| Vitamin B6 | 0.537mg | 41% | |
| Magnesium | 158mg | 38% | |
| Calories | 53kcal | 654kcal | 30% |
| Saturated fat | 6.126g | 28% | |
| Zinc | 3.09mg | 28% | |
| Protein | 1.9g | 15.23g | 27% |
| Fiber | 6.7g | 27% | |
| Folate | 98µg | 25% | |
| Iron | 1mg | 2.91mg | 24% |
| Monounsaturated fat | 8.933g | 22% | |
| Vitamin B1 | 0.11mg | 0.341mg | 19% |
| Potassium | 441mg | 13% | |
| Vitamin B5 | 0.57mg | 11% | |
| Vitamin C | 11mg | 1.3mg | 11% |
| Vitamin B3 | 2.8mg | 1.125mg | 10% |
| Selenium | 4.9µg | 9% | |
| Calcium | 9mg | 98mg | 9% |
| Vitamin B2 | 0.04mg | 0.15mg | 8% |
| Choline | 39.2mg | 7% | |
| Vitamin E | 0.7mg | 5% | |
| Vitamin A | 36µg | 1µg | 4% |
| Vitamin K | 2.7µg | 2% | |
| Carbs | 11.2g | 13.71g | 1% |
| Net carbs | 11.2g | 7.01g | N/A |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 0% | |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 0% | |
| Fructose | 0.09g | 0% |
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%
32%
Minerals Daily Need Coverage Score
6%
152%
Comparison summary
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Peruvian groundcherry is lower in Sugar (difference - 2.61g)
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Peruvian groundcherry is lower in Saturated fat (difference - 6.126g)
Which food is cheaper?
Peruvian groundcherry is cheaper (difference - $5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)