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  6. Winged bean vs. Peruvian groundcherry

Winged bean vs. Peruvian groundcherry — In-Depth Nutrition Comparison

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What are the differences between Winged bean and Peruvian groundcherry?

  • Winged bean is higher in Vitamin B1, Iron, and Vitamin B2, however, Peruvian groundcherry is richer in Vitamin C, and Vitamin B3.
  • Winged bean's daily need coverage for Vitamin B1 is 22% more.
  • Peruvian groundcherry contains 4 times less Vitamin B2 than Winged bean. Winged bean contains 0.149mg of Vitamin B2, while Peruvian groundcherry contains 0.04mg.

We used Winged bean tuber, raw and Groundcherries, (cape-gooseberries or poha), raw types in this article.

Infographic

Winged bean vs Peruvian groundcherry 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.
Winged bean
Winged bean
9
:
1
Peruvian groundcherry
Peruvian groundcherry
Contains more Calcium +233.3%
Contains more Iron +100%
Contains more Phosphorus +12.5%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Peruvian groundcherry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 0% 18% 0% 0% 0% 0% 0% 0%
Contains more Calcium +233.3%
Contains more Iron +100%
Contains more Phosphorus +12.5%

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.
Winged bean
Winged bean
6
:
3
Peruvian groundcherry
Peruvian groundcherry
Contains more Vitamin B1 +244.5%
Contains more Vitamin B2 +272.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +70.7%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Peruvian groundcherry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 44% 0% 0% 37% 28% 10% 53% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +244.5%
Contains more Vitamin B2 +272.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +70.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Peruvian groundcherry
Peruvian groundcherry
Contains more Protein +510.5%
Contains more Fats +28.6%
Contains more Carbs +150.9%
Contains more Other +150%
Contains more Water +48.8%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Peruvian groundcherry
2% 11% 85%
Protein: 1.9 g
Fats: 0.7 g
Carbs: 11.2 g
Water: 85.4 g
Other: 0.8 g
Contains more Protein +510.5%
Contains more Fats +28.6%
Contains more Carbs +150.9%
Contains more Other +150%
Contains more Water +48.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Peruvian groundcherry
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Peruvian groundcherry Opinion
Net carbs 28.1g 11.2g Winged bean
Protein 11.6g 1.9g Winged bean
Fats 0.9g 0.7g Winged bean
Carbs 28.1g 11.2g Winged bean
Calories 148kcal 53kcal Winged bean
Calcium 30mg 9mg Winged bean
Iron 2mg 1mg Winged bean
Magnesium 24mg Winged bean
Phosphorus 45mg 40mg Winged bean
Potassium 586mg Winged bean
Sodium 35mg Peruvian groundcherry
Zinc 1.39mg Winged bean
Copper 1.386mg Winged bean
Manganese 0.532mg Winged bean
Selenium 0.7µg Winged bean
Vitamin A 0IU 720IU Peruvian groundcherry
Vitamin A RAE 0µg 36µg Peruvian groundcherry
Vitamin C 0mg 11mg Peruvian groundcherry
Vitamin B1 0.379mg 0.11mg Winged bean
Vitamin B2 0.149mg 0.04mg Winged bean
Vitamin B3 1.64mg 2.8mg Peruvian groundcherry
Vitamin B5 0.116mg Winged bean
Vitamin B6 0.075mg Winged bean
Folate 19µg Winged bean
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Saturated Fat 0.222g Peruvian groundcherry
Monounsaturated Fat 0.234g Winged bean
Polyunsaturated fat 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Peruvian groundcherry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Winged bean
14%
Peruvian groundcherry
Minerals Daily Need Coverage Score
75%
Winged bean
6%
Peruvian groundcherry

Comparison summary

Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 3)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.222g)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Peruvian groundcherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173043/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.