Quinoa vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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A recap on the differences between quinoa and Peruvian groundcherry
- Quinoa is higher in phosphorus, iron, and vitamin B2, yet Peruvian groundcherry is higher in vitamin B3, vitamin A, and vitamin C.
- Quinoa covers your daily phosphorus needs 16% more than Peruvian groundcherry.
- Quinoa contains 3 times more vitamin B2 than Peruvian groundcherry. While quinoa contains 0.11mg of vitamin B2, Peruvian groundcherry contains only 0.04mg.
- The glycemic index of Peruvian groundcherry is lower.
Food varieties used in this article are Quinoa, cooked and Groundcherries, (cape-gooseberries or poha), raw.
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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 more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +88.9% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +49% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +280% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +175% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +579.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 27% | |
| Copper | 0.192mg | 21% | |
| Phosphorus | 152mg | 40mg | 16% |
| Magnesium | 64mg | 15% | |
| Vitamin B3 | 0.412mg | 2.8mg | 15% |
| Vitamin C | 0mg | 11mg | 12% |
| Fiber | 2.8g | 11% | |
| Folate | 42µg | 11% | |
| Zinc | 1.09mg | 10% | |
| Vitamin B6 | 0.123mg | 9% | |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 1.078g | 7% | |
| Iron | 1.49mg | 1mg | 6% |
| Potassium | 172mg | 5% | |
| Protein | 4.4g | 1.9g | 5% |
| Vitamin B2 | 0.11mg | 0.04mg | 5% |
| Selenium | 2.8µg | 5% | |
| Choline | 23mg | 4% | |
| Vitamin A | 0µg | 36µg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Calories | 120kcal | 53kcal | 3% |
| Carbs | 21.3g | 11.2g | 3% |
| Fats | 1.92g | 0.7g | 2% |
| Calcium | 17mg | 9mg | 1% |
| Saturated fat | 0.231g | 1% | |
| Monounsaturated fat | 0.528g | 1% | |
| Net carbs | 18.5g | 11.2g | N/A |
| Sugar | 0.87g | N/A | |
| Sodium | 7mg | 0% | |
| Vitamin B1 | 0.107mg | 0.11mg | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
| Contains more ProteinProtein | +131.6% |
| Contains more FatsFats | +174.3% |
| Contains more CarbsCarbs | +90.2% |
| Contains more WaterWater | +19.3% |
~equal in
Other
~0.8g
