Quinoa vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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A recap on 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% |
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
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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 |
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%
11%
Minerals Daily Need Coverage Score
38%
6%
Comparison summary
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Peruvian groundcherry is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Peruvian groundcherry is lower in Saturated fat (difference - 0.231g)
Which food is lower in glycemic index?
Peruvian groundcherry is lower in glycemic index (difference - 18)
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.