Peruvian groundcherry vs. Yam — In-Depth Nutrition Comparison
Compare
How are Peruvian groundcherry and Yam different?
- Peruvian groundcherry is higher in Vitamin B3, and Iron, however, Yam is richer in Vitamin C.
- Daily need coverage for Vitamin B3 from Peruvian groundcherry is 14% higher.
- Peruvian groundcherry contains 2 times more Iron than Yam. While Peruvian groundcherry contains 1mg of Iron, Yam contains only 0.54mg.
Groundcherries, (cape-gooseberries or poha), raw and Yam, raw are the varieties used in this article.
Infographic
Infographic link
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
more
Iron
+85.2%
Contains
more
Calcium
+88.9%
Contains
more
Phosphorus
+37.5%
Contains
more
Iron
+85.2%
Contains
more
Calcium
+88.9%
Contains
more
Phosphorus
+37.5%
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 A
+421.7%
Contains
more
Vitamin B2
+25%
Contains
more
Vitamin B3
+407.2%
Contains
more
Vitamin C
+55.5%
Equal in Vitamin B1 - 0.112
Contains
more
Vitamin A
+421.7%
Contains
more
Vitamin B2
+25%
Contains
more
Vitamin B3
+407.2%
Contains
more
Vitamin C
+55.5%
Equal in Vitamin B1 - 0.112
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+24.2%
Contains
more
Fats
+311.8%
Contains
more
Water
+22.7%
Contains
more
Carbs
+148.9%
Equal in Other - 0.82
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Contains
more
Protein
+24.2%
Contains
more
Fats
+311.8%
Contains
more
Water
+22.7%
Contains
more
Carbs
+148.9%
Equal in Other - 0.82
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 11.2g | 23.78g |
|
| Protein | 1.9g | 1.53g |
|
| Fats | 0.7g | 0.17g |
|
| Carbs | 11.2g | 27.88g |
|
| Calories | 53kcal | 118kcal |
|
| Sugar | 0.5g |
|
|
| Fiber | 4.1g |
|
|
| Calcium | 9mg | 17mg |
|
| Iron | 1mg | 0.54mg |
|
| Magnesium | 21mg |
|
|
| Phosphorus | 40mg | 55mg |
|
| Potassium | 816mg |
|
|
| Sodium | 9mg |
|
|
| Zinc | 0.24mg |
|
|
| Copper | 0.178mg |
|
|
| Manganese | 0.397mg |
|
|
| Selenium | 0.7µg |
|
|
| Vitamin A | 720IU | 138IU |
|
| Vitamin A RAE | 36µg | 7µg |
|
| Vitamin E | 0.35mg |
|
|
| Vitamin C | 11mg | 17.1mg |
|
| Vitamin B1 | 0.11mg | 0.112mg |
|
| Vitamin B2 | 0.04mg | 0.032mg |
|
| Vitamin B3 | 2.8mg | 0.552mg |
|
| Vitamin B5 | 0.314mg |
|
|
| Vitamin B6 | 0.293mg |
|
|
| Folate | 23µg |
|
|
| Vitamin K | 2.3µg |
|
|
| Tryptophan | 0.012mg |
|
|
| Threonine | 0.054mg |
|
|
| Isoleucine | 0.052mg |
|
|
| Leucine | 0.096mg |
|
|
| Lysine | 0.059mg |
|
|
| Methionine | 0.021mg |
|
|
| Phenylalanine | 0.071mg |
|
|
| Valine | 0.062mg |
|
|
| Histidine | 0.034mg |
|
|
| Saturated Fat | 0.037g |
|
|
| Monounsaturated Fat | 0.006g |
|
|
| Polyunsaturated fat | 0.076g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
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%
19%
Minerals Daily Need Coverage Score
6%
26%
Comparison summary
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Peruvian groundcherry is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Peruvian groundcherry is lower in glycemic index (difference - 16)
Which food is cheaper?
Peruvian groundcherry is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)