Spelt vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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How are spelt and Peruvian groundcherry different?
- Spelt is richer in phosphorus, iron, vitamin B3, vitamin B1, and vitamin B2, while Peruvian groundcherry is higher in vitamin A and vitamin C.
- Spelt covers your daily need for phosphorus, 52% more than Peruvian groundcherry.
- Spelt contains 4 times more iron than Peruvian groundcherry. Spelt contains 4.44mg of iron, while Peruvian groundcherry contains 1mg.
- Spelt has a higher glycemic index (63) than Peruvian groundcherry (35).
Spelt, uncooked and Groundcherries, (cape-gooseberries or poha), raw types were used in this article.
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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 | +200% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +344% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +902.5% |
| 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 B1Vitamin B1 | +230.9% |
| Contains more Vitamin B2Vitamin B2 | +182.5% |
| Contains more Vitamin B3Vitamin B3 | +144.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 130% | |
| Copper | 0.511mg | 57% | |
| Phosphorus | 401mg | 40mg | 52% |
| Iron | 4.44mg | 1mg | 43% |
| Fiber | 10.7g | 43% | |
| Magnesium | 136mg | 32% | |
| Zinc | 3.28mg | 30% | |
| Vitamin B3 | 6.843mg | 2.8mg | 25% |
| Protein | 14.57g | 1.9g | 25% |
| Starch | 53.92g | 22% | |
| Vitamin B1 | 0.364mg | 0.11mg | 21% |
| Vitamin B5 | 1.068mg | 21% | |
| Selenium | 11.7µg | 21% | |
| Carbs | 70.19g | 11.2g | 20% |
| Vitamin B6 | 0.23mg | 18% | |
| Calories | 338kcal | 53kcal | 14% |
| Vitamin C | 0mg | 11mg | 12% |
| Potassium | 388mg | 11% | |
| Folate | 45µg | 11% | |
| Polyunsaturated fat | 1.258g | 8% | |
| Vitamin B2 | 0.113mg | 0.04mg | 6% |
| Vitamin E | 0.79mg | 5% | |
| Vitamin A | 0µg | 36µg | 4% |
| Fats | 2.43g | 0.7g | 3% |
| Vitamin K | 3.6µg | 3% | |
| Calcium | 27mg | 9mg | 2% |
| Saturated fat | 0.406g | 2% | |
| Monounsaturated fat | 0.445g | 1% | |
| Net carbs | 59.49g | 11.2g | N/A |
| Sugar | 6.82g | N/A | |
| Sodium | 8mg | 0% | |
| Tryptophan | 0.132mg | 0% | |
| Threonine | 0.443mg | 0% | |
| Isoleucine | 0.552mg | 0% | |
| Leucine | 1.07mg | 0% | |
| Lysine | 0.409mg | 0% | |
| Methionine | 0.258mg | 0% | |
| Phenylalanine | 0.737mg | 0% | |
| Valine | 0.681mg | 0% | |
| Histidine | 0.36mg | 0% | |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
| Contains more ProteinProtein | +666.8% |
| Contains more FatsFats | +247.1% |
| Contains more CarbsCarbs | +526.7% |
| Contains more OtherOther | +123.8% |
| Contains more WaterWater | +675% |