Yam vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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How are yam and Peruvian groundcherry different?
- Yam is higher in vitamin C; however, Peruvian groundcherry is richer in vitamin B3, vitamin A, and iron.
- Daily need coverage for vitamin B3 for Peruvian groundcherry is 14% higher.
- Yam contains 2 times more vitamin C than Peruvian groundcherry. While yam contains 17.1mg of vitamin C, Peruvian groundcherry contains only 11mg.
- Peruvian groundcherry has a lower glycemic index (35) than yam (51).
Yam, raw and Groundcherries, (cape-gooseberries or poha), raw are the varieties used in this article.
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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 | +88.9% |
| Contains more PotassiumPotassium | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +37.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +85.2% |
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 CVitamin C | +55.5% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +414.3% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +407.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 816mg | 24% | |
| Vitamin B6 | 0.293mg | 23% | |
| Copper | 0.178mg | 20% | |
| Manganese | 0.397mg | 17% | |
| Fiber | 4.1g | 16% | |
| Vitamin B3 | 0.552mg | 2.8mg | 14% |
| Vitamin C | 17.1mg | 11mg | 7% |
| Folate | 23µg | 6% | |
| Carbs | 27.88g | 11.2g | 6% |
| Vitamin B5 | 0.314mg | 6% | |
| Iron | 0.54mg | 1mg | 6% |
| Magnesium | 21mg | 5% | |
| Calories | 118kcal | 53kcal | 3% |
| Vitamin A | 7µg | 36µg | 3% |
| Choline | 16.5mg | 3% | |
| Vitamin E | 0.35mg | 2% | |
| Zinc | 0.24mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Phosphorus | 55mg | 40mg | 2% |
| Polyunsaturated fat | 0.076g | 1% | |
| Selenium | 0.7µg | 1% | |
| Protein | 1.53g | 1.9g | 1% |
| Vitamin B2 | 0.032mg | 0.04mg | 1% |
| Calcium | 17mg | 9mg | 1% |
| Fats | 0.17g | 0.7g | 1% |
| Net carbs | 23.78g | 11.2g | N/A |
| Sugar | 0.5g | N/A | |
| Sodium | 9mg | 0% | |
| Vitamin B1 | 0.112mg | 0.11mg | 0% |
| Saturated fat | 0.037g | 0% | |
| Monounsaturated fat | 0.006g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
| Contains more CarbsCarbs | +148.9% |
| Contains more ProteinProtein | +24.2% |
| Contains more FatsFats | +311.8% |
| Contains more WaterWater | +22.7% |
~equal in
Other
~0.8g