Wild rice raw vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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What are the main differences between wild rice raw and Peruvian groundcherry?
- Wild rice raw is richer in phosphorus, vitamin B3, vitamin B2, and iron, while Peruvian groundcherry is higher in vitamin A and vitamin C.
- Wild rice raw's daily need coverage for phosphorus is 56% higher.
- Peruvian groundcherry has 7 times less vitamin B2 than wild rice raw. Wild rice raw has 0.262mg of vitamin B2, while Peruvian groundcherry has 0.04mg.
- Wild rice raw has a higher glycemic index (57) than Peruvian groundcherry (35).
We used Wild rice, raw and Groundcherries, (cape-gooseberries or poha), raw types in this comparison.
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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 | +133.3% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +96% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +982.5% |
| 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 B2Vitamin B2 | +555% |
| Contains more Vitamin B3Vitamin B3 | +140.5% |
| 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 | +∞% |
| Contains more Vitamin AVitamin A | +3500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.524mg | 58% | |
| Manganese | 1.329mg | 58% | |
| Phosphorus | 433mg | 40mg | 56% |
| Zinc | 5.96mg | 54% | |
| Magnesium | 177mg | 42% | |
| Vitamin B6 | 0.391mg | 30% | |
| Protein | 14.73g | 1.9g | 26% |
| Vitamin B3 | 6.733mg | 2.8mg | 25% |
| Fiber | 6.2g | 25% | |
| Folate | 95µg | 24% | |
| Vitamin B5 | 1.074mg | 21% | |
| Carbs | 74.9g | 11.2g | 21% |
| Vitamin B2 | 0.262mg | 0.04mg | 17% |
| Calories | 357kcal | 53kcal | 15% |
| Potassium | 427mg | 13% | |
| Iron | 1.96mg | 1mg | 12% |
| Vitamin C | 0mg | 11mg | 12% |
| Choline | 35mg | 6% | |
| Polyunsaturated fat | 0.676g | 5% | |
| Vitamin E | 0.82mg | 5% | |
| Selenium | 2.8µg | 5% | |
| Vitamin A | 1µg | 36µg | 4% |
| Vitamin K | 1.9µg | 2% | |
| Calcium | 21mg | 9mg | 1% |
| Fats | 1.08g | 0.7g | 1% |
| Saturated fat | 0.156g | 1% | |
| Net carbs | 68.7g | 11.2g | N/A |
| Sugar | 2.5g | N/A | |
| Sodium | 7mg | 0% | |
| Vitamin B1 | 0.115mg | 0.11mg | 0% |
| Monounsaturated fat | 0.159g | 0% | |
| Tryptophan | 0.179mg | 0% | |
| Threonine | 0.469mg | 0% | |
| Isoleucine | 0.618mg | 0% | |
| Leucine | 1.018mg | 0% | |
| Lysine | 0.629mg | 0% | |
| Methionine | 0.438mg | 0% | |
| Phenylalanine | 0.721mg | 0% | |
| Valine | 0.858mg | 0% | |
| Histidine | 0.384mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
| Contains more ProteinProtein | +675.3% |
| Contains more FatsFats | +54.3% |
| Contains more CarbsCarbs | +568.8% |
| Contains more OtherOther | +91.3% |
| Contains more WaterWater | +1000.5% |