Sunflower seed vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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The main differences between Sunflower seed and Peruvian groundcherry
- Sunflower seed is richer in Vitamin B1, Phosphorus, Iron, Vitamin B3, Vitamin B2, and Calcium, yet Peruvian groundcherry is richer in Vitamin C.
- Daily need coverage for Vitamin B1 from Sunflower seed is 114% higher.
- Sunflower seed contains 17 times more Phosphorus than Peruvian groundcherry. Sunflower seed contains 660mg of Phosphorus, while Peruvian groundcherry contains 40mg.
Food types used in this article are Seeds, sunflower seed kernels, dried and Groundcherries, (cape-gooseberries or poha), raw.
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.
Contains
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Calcium
+766.7%
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Iron
+425%
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Phosphorus
+1550%
Contains
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Calcium
+766.7%
Contains
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Iron
+425%
Contains
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Phosphorus
+1550%
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.
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Contains
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Vitamin B1
+1245.5%
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Vitamin B2
+787.5%
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Vitamin B3
+197.7%
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Vitamin A
+1340%
Contains
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Vitamin C
+685.7%
Contains
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Vitamin B1
+1245.5%
Contains
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Vitamin B2
+787.5%
Contains
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Vitamin B3
+197.7%
Contains
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Vitamin A
+1340%
Contains
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Vitamin C
+685.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+993.7%
Contains
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Fats
+7251.4%
Contains
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Carbs
+78.6%
Contains
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Other
+278.8%
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Water
+1705.5%
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
Contains
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Protein
+993.7%
Contains
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Fats
+7251.4%
Contains
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Carbs
+78.6%
Contains
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Other
+278.8%
Contains
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Water
+1705.5%
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 Glycemic Index |
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| Rich in vitamins |
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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 price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 11.2g |
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| Protein | 20.78g | 1.9g |
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| Fats | 51.46g | 0.7g |
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| Carbs | 20g | 11.2g |
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| Calories | 584kcal | 53kcal |
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| Sugar | 2.62g |
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| Fiber | 8.6g |
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| Calcium | 78mg | 9mg |
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| Iron | 5.25mg | 1mg |
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| Magnesium | 325mg |
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| Phosphorus | 660mg | 40mg |
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| Potassium | 645mg |
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| Sodium | 9mg |
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| Zinc | 5mg |
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| Copper | 1.8mg |
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| Manganese | 1.95mg |
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| Selenium | 53µg |
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| Vitamin A | 50IU | 720IU |
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| Vitamin A RAE | 3µg | 36µg |
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| Vitamin E | 35.17mg |
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| Vitamin C | 1.4mg | 11mg |
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| Vitamin B1 | 1.48mg | 0.11mg |
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| Vitamin B2 | 0.355mg | 0.04mg |
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| Vitamin B3 | 8.335mg | 2.8mg |
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| Vitamin B5 | 1.13mg |
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| Vitamin B6 | 1.345mg |
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| Folate | 227µg |
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| Tryptophan | 0.348mg |
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| Threonine | 0.928mg |
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| Isoleucine | 1.139mg |
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| Leucine | 1.659mg |
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| Lysine | 0.937mg |
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| Methionine | 0.494mg |
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| Phenylalanine | 1.169mg |
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| Valine | 1.315mg |
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| Histidine | 0.632mg |
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| Saturated Fat | 4.455g |
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| Omega-3 - EPA | 0.014g |
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| Monounsaturated Fat | 18.528g |
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| Polyunsaturated fat | 23.137g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
156%
14%
Minerals Daily Need Coverage Score
207%
6%
Comparison summary
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Peruvian groundcherry is lower in Sugar (difference - 2.62g)
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 - 4.455g)
Which food is cheaper?
Peruvian groundcherry is cheaper (difference - $1.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)