Walnut vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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Summary of differences between walnut and Peruvian groundcherry
- Walnut has more phosphorus, iron, vitamin B1, calcium, and vitamin B2; however, Peruvian groundcherry is higher in vitamin A, vitamin C, and vitamin B3.
- Walnut covers your daily need for phosphorus, 44% more than Peruvian groundcherry.
- Walnut has 11 times more calcium than Peruvian groundcherry. While walnut has 98mg of calcium, Peruvian groundcherry has only 9mg.
- The glycemic index of Peruvian groundcherry is higher.
These are the specific foods used in this comparison Nuts, walnuts, english 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 more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +988.9% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +191% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +765% |
| 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 | +210% |
| Contains more Vitamin B2Vitamin B2 | +275% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +746.2% |
| Contains more Vitamin AVitamin A | +3500% |
| Contains more Vitamin B3Vitamin B3 | +148.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 314% | |
| Copper | 1.586mg | 176% | |
| Manganese | 3.414mg | 148% | |
| Fats | 65.21g | 0.7g | 99% |
| Phosphorus | 346mg | 40mg | 44% |
| Vitamin B6 | 0.537mg | 41% | |
| Magnesium | 158mg | 38% | |
| Calories | 654kcal | 53kcal | 30% |
| Saturated fat | 6.126g | 28% | |
| Zinc | 3.09mg | 28% | |
| Protein | 15.23g | 1.9g | 27% |
| Fiber | 6.7g | 27% | |
| Folate | 98µg | 25% | |
| Iron | 2.91mg | 1mg | 24% |
| Monounsaturated fat | 8.933g | 22% | |
| Vitamin B1 | 0.341mg | 0.11mg | 19% |
| Potassium | 441mg | 13% | |
| Vitamin B5 | 0.57mg | 11% | |
| Vitamin C | 1.3mg | 11mg | 11% |
| Vitamin B3 | 1.125mg | 2.8mg | 10% |
| Selenium | 4.9µg | 9% | |
| Calcium | 98mg | 9mg | 9% |
| Vitamin B2 | 0.15mg | 0.04mg | 8% |
| Choline | 39.2mg | 7% | |
| Vitamin E | 0.7mg | 5% | |
| Vitamin A | 1µg | 36µg | 4% |
| Vitamin K | 2.7µg | 2% | |
| Carbs | 13.71g | 11.2g | 1% |
| Net carbs | 7.01g | 11.2g | N/A |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 0% | |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 0% | |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
| Contains more ProteinProtein | +701.6% |
| Contains more FatsFats | +9215.7% |
| Contains more CarbsCarbs | +22.4% |
| Contains more OtherOther | +122.5% |
| Contains more WaterWater | +1998.3% |
