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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
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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.
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

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%

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%

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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.