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Goji berries vs. Peruvian groundcherry — In-Depth Nutrition Comparison

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How are Goji berries and Peruvian groundcherry different?

  • Goji berries are higher than Peruvian groundcherry in Iron, Vitamin C, and Calcium.
  • Goji berries covers your daily need of Iron 73% more than Peruvian groundcherry.
  • Goji berries contain 21 times more Calcium than Peruvian groundcherry. Goji berries contain 190mg of Calcium, while Peruvian groundcherry contains 9mg.

Goji berries, dried and Groundcherries, (cape-gooseberries or poha), raw types were used in this article.

Infographic

Goji berries 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.
Contains more Calcium +2011.1%
Contains more Iron +580%
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 3% 38% 0% 18% 0% 0% 0% 0% 0% 0%
Contains more Calcium +2011.1%
Contains more Iron +580%

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 +3625.3%
Contains more Vitamin C +340%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1610% 0% 0% 162% 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 44% 0% 0% 37% 28% 10% 53% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +3625.3%
Contains more Vitamin C +340%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +650.5%
Contains more Carbs +588%
Contains more Fats +79.5%
Contains more Water +1038.7%
Equal in Other - 0.8
14% 77% 8%
Protein: 14.26 g
Fats: 0.39 g
Carbs: 77.06 g
Water: 7.5 g
Other: 0.79 g
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 +650.5%
Contains more Carbs +588%
Contains more Fats +79.5%
Contains more Water +1038.7%
Equal in Other - 0.8

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 Peruvian groundcherry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Goji berries Peruvian groundcherry Opinion
Net carbs 64.06g 11.2g Goji berries
Protein 14.26g 1.9g Goji berries
Fats 0.39g 0.7g Peruvian groundcherry
Carbs 77.06g 11.2g Goji berries
Calories 349kcal 53kcal Goji berries
Sugar 45.61g Peruvian groundcherry
Fiber 13g Goji berries
Calcium 190mg 9mg Goji berries
Iron 6.8mg 1mg Goji berries
Phosphorus 40mg Peruvian groundcherry
Sodium 298mg Peruvian groundcherry
Vitamin A 26822IU 720IU Goji berries
Vitamin A RAE 36µg Peruvian groundcherry
Vitamin C 48.4mg 11mg Goji berries
Vitamin B1 0.11mg Peruvian groundcherry
Vitamin B2 0.04mg Peruvian groundcherry
Vitamin B3 2.8mg Peruvian groundcherry
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 Peruvian groundcherry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
13%
Peruvian groundcherry
Minerals Daily Need Coverage Score
35%
Goji berries
6%
Peruvian groundcherry

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 45.61g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 298mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0g)
Which food is lower in glycemic index?
Goji berries
Goji berries is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Goji berries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173032/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.