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Goji berries vs. Chokecherries — In-Depth Nutrition Comparison

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How are Goji berries and Chokecherries different?

  • Goji berries are higher in Iron, Vitamin C, and Calcium, however, Chokecherries are richer in Fiber.
  • Daily need coverage for Iron from Goji berries is 80% higher.
  • Goji berries contain 149 times more Sodium than Chokecherries. While Goji berries contain 298mg of Sodium, Chokecherries contain only 2mg.

Goji berries, dried and Chokecherries, raw, pitted (Shoshone Bannock) are the varieties used in this article.

Infographic

Goji berries vs Chokecherries 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 Calcium +375%
Contains more Iron +1600%
Contains less Sodium -99.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 255% 0% 0% 0% 39% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 15% 15% 19% 27% 0.26% 5.2% 23% 25% 9.3%
Contains more Calcium +375%
Contains more Iron +1600%
Contains less Sodium -99.3%

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 A +62276.7%
Contains more Vitamin C +6814.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1609% 0% 0% 161% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2.6% 15% 0% 2.3% 7.3% 13% 13% 20% 45% 7.5% 0% 0% 73%
Contains more Vitamin A +62276.7%
Contains more Vitamin C +6814.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +393.4%
Contains more Carbs +127.4%
Contains more Fats +151.3%
Contains more Water +720%
Equal in Other - 0.75
14% 77% 8%
Protein: 14.26 g
Fats: 0.39 g
Carbs: 77.06 g
Water: 7.5 g
Other: 0.79 g
3% 34% 62%
Protein: 2.89 g
Fats: 0.98 g
Carbs: 33.88 g
Water: 61.5 g
Other: 0.75 g
Contains more Protein +393.4%
Contains more Carbs +127.4%
Contains more Fats +151.3%
Contains more Water +720%
Equal in Other - 0.75

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goji berries Chokecherries Opinion
Net carbs 64.06g 16.88g Goji berries
Protein 14.26g 2.89g Goji berries
Fats 0.39g 0.98g Chokecherries
Carbs 77.06g 33.88g Goji berries
Calories 349kcal 156kcal Goji berries
Starch 0.87g Chokecherries
Fructose 5.38g Chokecherries
Sugar 45.61g 14.22g Chokecherries
Fiber 13g 17g Chokecherries
Calcium 190mg 40mg Goji berries
Iron 6.8mg 0.4mg Goji berries
Magnesium 21mg Chokecherries
Phosphorus 45mg Chokecherries
Potassium 309mg Chokecherries
Sodium 298mg 2mg Chokecherries
Zinc 0.19mg Chokecherries
Copper 0.068mg Chokecherries
Manganese 0.192mg Chokecherries
Selenium 1.7µg Chokecherries
Vitamin A 26822IU 43IU Goji berries
Vitamin A RAE 2µg Chokecherries
Vitamin E 0.75mg Chokecherries
Vitamin C 48.4mg 0.7mg Goji berries
Vitamin B1 0.029mg Chokecherries
Vitamin B2 0.058mg Chokecherries
Vitamin B3 0.672mg Chokecherries
Vitamin B5 0.33mg Chokecherries
Vitamin B6 0.193mg Chokecherries
Folate 10µg Chokecherries
Vitamin K 29.3µg Chokecherries
Threonine 0.358mg Goji berries
Isoleucine 0.261mg Goji berries
Leucine 0.456mg Goji berries
Lysine 0.233mg Goji berries
Methionine 0.087mg Goji berries
Phenylalanine 0.271mg Goji berries
Valine 0.316mg Goji berries
Histidine 0.157mg Goji berries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goji berries Chokecherries
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
136%
Goji berries
15%
Chokecherries
Minerals Daily Need Coverage Score
35%
Goji berries
15%
Chokecherries

Comparison summary

Which food is lower in Sugar?
Chokecherries
Chokecherries is lower in Sugar (difference - 31.39g)
Which food contains less Sodium?
Chokecherries
Chokecherries contains less Sodium (difference - 296mg)
Which food is lower in Cholesterol?
Chokecherries
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Chokecherries
Chokecherries is lower in Saturated Fat (difference - 0g)
Which food is richer in minerals?
Chokecherries
Chokecherries is relatively richer in minerals
Which food is richer in vitamins?
Chokecherries
Chokecherries is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Goji berries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173032/nutrients
  2. Chokecherries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168058/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.