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Goji berry vs. Sour cherry — In-Depth Nutrition Comparison

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Important differences between goji berries and sour cherries

  • Goji berries have more iron, vitamin C, fiber, and calcium than sour cherries.
  • Goji berries' daily need coverage for iron is 77% more.
  • Goji berries contain 161 times more vitamin C than sour cherries. Goji berries contain 48.4mg of vitamin C, while sour cherries contain 0.3mg.
  • Sour cherries contain less sodium.

The food varieties used in the comparison are Goji berries, dried and Cherries, sour, canned, water pack, drained.

Infographic

Goji berry vs Sour cherry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 57% 0% 255% 0% 0% 0% 39% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 24% 0% 1.9% 6.9% 0.52% 7.7% 0%
Contains more CalciumCalcium +1627.3%
Contains more IronIron +962.5%
Contains less SodiumSodium -98.7%
~equal in Copper ~mg
~equal in Selenium ~µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 0% 0% 0% 6.3% 15% 4.9% 2.5% 11% 0% 20% 0% 0%
Contains more Vitamin CVitamin C +16033.3%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 77% 8%
Protein: 14.26 g
Fats: 0.39 g
Carbs: 77.06 g
Water: 7.5 g
Other: 0.79 g
10% 88%
Protein: 0.69 g
Fats: 0.21 g
Carbs: 10.45 g
Water: 88.31 g
Other: 0.34 g
Contains more ProteinProtein +1966.7%
Contains more FatsFats +85.7%
Contains more CarbsCarbs +637.4%
Contains more OtherOther +132.4%
Contains more WaterWater +1077.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goji berry Sour cherry DV% diff.
Iron 6.8mg 0.64mg 77%
Vitamin C 48.4mg 0.3mg 53%
Fiber 13g 1.2g 47%
Protein 14.26g 0.69g 27%
Carbs 77.06g 10.45g 22%
Calcium 190mg 11mg 18%
Calories 349kcal 42kcal 15%
Sodium 298mg 4mg 13%
Vitamin K 8.1µg 7%
Vitamin B2 0.065mg 5%
Vitamin B6 0.047mg 4%
Manganese 0.059mg 3%
Fructose 2.79g 3%
Potassium 115mg 3%
Vitamin B3 0.26mg 2%
Phosphorus 16mg 2%
Vitamin B1 0.025mg 2%
Magnesium 8mg 2%
Zinc 0.07mg 1%
Vitamin B5 0.041mg 1%
Fats 0.39g 0.21g 0%
Net carbs 64.06g 9.25g N/A
Sugar 45.61g 6.99g N/A
Threonine 0.358mg 0%
Isoleucine 0.261mg 0%
Leucine 0.456mg 0%
Lysine 0.233mg 0%
Methionine 0.087mg 0%
Phenylalanine 0.271mg 0%
Valine 0.316mg 0%
Histidine 0.157mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goji berry Sour cherry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Goji berry
5%
Sour cherry
Minerals Daily Need Coverage Score
35%
Goji berry
6%
Sour cherry

Comparison summary

Which food is lower in Cholesterol?
Sour cherry
Sour cherry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Sour cherry
Sour cherry is lower in Sugar (difference - 38.62g)
Which food contains less Sodium?
Sour cherry
Sour cherry contains less Sodium (difference - 294mg)
Which food is lower in Saturated fat?
Sour cherry
Sour cherry is lower in Saturated fat (difference - 0g)
Which food is richer in vitamins?
Sour cherry
Sour cherry is relatively richer in vitamins
Which food is lower in glycemic index?
Goji berry
Goji berry is lower in glycemic index (difference - 41)
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.

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 berry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173032/nutrients
  2. Sour cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167769/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.