Wafer vs. Peruvian groundcherry — In-Depth Nutrition Comparison
Compare
A recap on the differences between wafer and Peruvian groundcherry
- Wafer is higher in iron, vitamin B2, phosphorus, and vitamin B1, yet Peruvian groundcherry is higher in vitamin A and vitamin C.
- Wafer covers your daily iron needs 38% more than Peruvian groundcherry.
- Wafer contains 7 times more vitamin B2 than Peruvian groundcherry. While wafer contains 0.266mg of vitamin B2, Peruvian groundcherry contains only 0.04mg.
- The glycemic index of Peruvian groundcherry is lower.
Food varieties used in this article are Cookies, chocolate wafers and Groundcherries, (cape-gooseberries or poha), raw.
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 MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +244.4% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +301% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +230% |
| 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 | +84.5% |
| Contains more Vitamin B2Vitamin B2 | +565% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.463mg | 51% | |
| Iron | 4.01mg | 1mg | 38% |
| Manganese | 0.696mg | 30% | |
| Polyunsaturated fat | 4.153g | 28% | |
| Sodium | 580mg | 25% | |
| Fats | 14.2g | 0.7g | 21% |
| Carbs | 72.7g | 11.2g | 21% |
| Calories | 433kcal | 53kcal | 19% |
| Saturated fat | 4.241g | 19% | |
| Vitamin B2 | 0.266mg | 0.04mg | 17% |
| Fiber | 3.4g | 14% | |
| Phosphorus | 132mg | 40mg | 13% |
| Magnesium | 53mg | 13% | |
| Vitamin C | 0mg | 11mg | 12% |
| Monounsaturated fat | 4.865g | 12% | |
| Folate | 47µg | 12% | |
| Zinc | 1.09mg | 10% | |
| Selenium | 5.7µg | 10% | |
| Protein | 6.6g | 1.9g | 9% |
| Vitamin B1 | 0.203mg | 0.11mg | 8% |
| Vitamin B5 | 0.381mg | 8% | |
| Potassium | 210mg | 6% | |
| Vitamin E | 0.72mg | 5% | |
| Vitamin A | 3µg | 36µg | 4% |
| Vitamin B6 | 0.051mg | 4% | |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Calcium | 31mg | 9mg | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 11.2g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin B3 | 2.858mg | 2.8mg | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
| Contains more ProteinProtein | +247.4% |
| Contains more FatsFats | +1928.6% |
| Contains more CarbsCarbs | +549.1% |
| Contains more OtherOther | +150% |
| Contains more WaterWater | +1797.8% |
