Goji berry vs. Elderberry — In-Depth Nutrition Comparison
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How are goji berries and elderberries different?
- Goji berries are higher than elderberries in iron, protein, fiber, carbs, calcium, and vitamin C.
- Goji berries cover your daily need for iron 65% more than elderberries.
- Goji berries contain 50 times more sodium than elderberries. Goji berries contain 298mg of sodium, while elderberries contain 6mg.
Goji berries, dried and Elderberries, raw types were used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +400% |
| Contains more IronIron | +325% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -98% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +34.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 6.8mg | 1.6mg | 65% |
| Protein | 14.26g | 0.66g | 27% |
| Fiber | 13g | 7g | 24% |
| Carbs | 77.06g | 18.4g | 20% |
| Vitamin B6 | 0.23mg | 18% | |
| Calcium | 190mg | 38mg | 15% |
| Calories | 349kcal | 73kcal | 14% |
| Vitamin C | 48.4mg | 36mg | 14% |
| Sodium | 298mg | 6mg | 13% |
| Potassium | 280mg | 8% | |
| Copper | 0.061mg | 7% | |
| Phosphorus | 39mg | 6% | |
| Vitamin B1 | 0.07mg | 6% | |
| Vitamin B2 | 0.06mg | 5% | |
| Vitamin A | 30µg | 3% | |
| Vitamin B3 | 0.5mg | 3% | |
| Vitamin B5 | 0.14mg | 3% | |
| Folate | 6µg | 2% | |
| Polyunsaturated fat | 0.247g | 2% | |
| Magnesium | 5mg | 1% | |
| Zinc | 0.11mg | 1% | |
| Selenium | 0.6µg | 1% | |
| Protein per 100 calories | 4.1g | 0.9g | N/A |
| Calories per 10 g protein | 245kcal | 1106kcal | N/A |
| Weight per 100 calories | 29g | 137g | N/A |
| Fats | 0.39g | 0.5g | 0% |
| Net carbs | 64.06g | 11.4g | N/A |
| Sugar | 45.61g | N/A | |
| Saturated fat | 0g | 0.023g | 0% |
| Monounsaturated fat | 0.08g | 0% | |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.358mg | 0.027mg | 0% |
| Isoleucine | 0.261mg | 0.027mg | 0% |
| Leucine | 0.456mg | 0.06mg | 0% |
| Lysine | 0.233mg | 0.026mg | 0% |
| Methionine | 0.087mg | 0.014mg | 0% |
| Phenylalanine | 0.271mg | 0.04mg | 0% |
| Valine | 0.316mg | 0.033mg | 0% |
| Histidine | 0.157mg | 0.015mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.26 g
Fats:
0.39 g
Carbs:
77.06 g
Water:
7.5 g
Other:
0.79 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +2060.6% |
| Contains more CarbsCarbs | +318.8% |
| Contains more FatsFats | +28.2% |
| Contains more WaterWater | +964% |
