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Peruvian groundcherry vs. White bread — In-Depth Nutrition Comparison

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What are the differences between Peruvian groundcherry and white bread?

  • Peruvian groundcherry is higher in vitamin A and vitamin C; however, white bread is richer in vitamin B1, iron, vitamin B2, calcium, vitamin B3, and phosphorus.
  • White bread's daily need coverage for vitamin B1 is 35% more.
  • Peruvian groundcherry has a lower glycemic index (35) than white bread (73).

We used Groundcherries, (cape-gooseberries or poha), raw and Bread, white, commercially prepared (includes soft bread crumbs) types in this article.

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Peruvian groundcherry vs White bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +1500%
Contains more IronIron +261%
Contains more PhosphorusPhosphorus +145%

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%
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% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +384.5%
Contains more Vitamin B2Vitamin B2 +507.5%
Contains more Vitamin B3Vitamin B3 +70.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +134.5%
Contains more ProteinProtein +365.8%
Contains more FatsFats +375.7%
Contains more CarbsCarbs +341.3%
Contains more OtherOther +147.5%

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 White bread
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry White bread DV% diff.
Selenium 22µg 40%
Vitamin B1 0.11mg 0.533mg 35%
Iron 1mg 3.61mg 33%
Folate 111µg 28%
Manganese 0.536mg 23%
Sodium 490mg 21%
Vitamin B2 0.04mg 0.243mg 16%
Starch 37.17g 15%
Calcium 9mg 144mg 14%
Protein 1.9g 8.85g 14%
Carbs 11.2g 49.42g 13%
Vitamin C 11mg 0mg 12%
Vitamin B3 2.8mg 4.78mg 12%
Vitamin B5 0.536mg 11%
Calories 53kcal 266kcal 11%
Copper 0.101mg 11%
Fiber 2.7g 11%
Polyunsaturated fat 1.602g 11%
Phosphorus 40mg 98mg 8%
Zinc 0.74mg 7%
Vitamin B6 0.087mg 7%
Magnesium 23mg 5%
Vitamin A 36µg 0µg 4%
Potassium 126mg 4%
Fats 0.7g 3.33g 4%
Choline 14.6mg 3%
Fructose 2.43g 3%
Saturated fat 0.698g 3%
Monounsaturated fat 0.599g 1%
Vitamin E 0.22mg 1%
Net carbs 11.2g 46.72g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0g 0.027g N/A
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry White bread
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
33%
White bread
Minerals Daily Need Coverage Score
6%
Peruvian groundcherry
56%
White bread

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 490mg)
Which food is lower in Saturated fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated fat (difference - 0.698g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.