Cranberry vs. Goji Berry
Nutrition comparison of Cranberry and Goji Berry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
goji berry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and goji berry:
- Both cranberry and goji berry are high in Vitamin C and dietary fiber.
- Cranberry has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Goji berry is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Goji Berry (Goji berries, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goji berry is high in calories and cranberry has 87% less calories than goji berry - cranberry has 46 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and similar to goji berry for fat. Cranberry has a macronutrient ratio of 4:95:2 and for goji berry, 16:84:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Goji Berry | |
|---|---|---|
| Protein | 4% | 16% |
| Carbohydrates | 95% | 84% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and cranberry has 84% less carbohydrates than goji berry - cranberry has 12g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both cranberry and goji berry are high in dietary fiber. Goji berry has 261% more dietary fiber than cranberry - cranberry has 3.6g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and cranberry has 91% less sugar than goji berry - cranberry has 4.3g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Goji berry is an excellent source of protein and it has 30 times more protein than cranberry - cranberry has 0.46g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both cranberry and goji berry are low in saturated fat - cranberry has 0.01g of saturated fat per 100 grams and goji berry does not contain significant amounts.
Vitamins
Vitamin C
Both cranberry and goji berry are high in Vitamin C. Goji berry has 246% more Vitamin C than cranberry - cranberry has 14mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Cranberry and goji berry contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Cranberry has more Vitamin E than goji berry - cranberry has 1.3mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Cranberry and goji berry contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Cranberry has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cranberry | Goji Berry | |
|---|---|---|
| Thiamin | 0.012 MG | ~ |
| Riboflavin | 0.02 MG | ~ |
| Niacin | 0.101 MG | ~ |
| Pantothenic acid | 0.295 MG | ~ |
| Vitamin B6 | 0.057 MG | ~ |
| Folate | 1 UG | ~ |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 22 times more calcium than cranberry - cranberry has 8mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 28 times more iron than cranberry - cranberry has 0.23mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Cranberry has more potassium than goji berry - cranberry has 80mg of potassium per 100 grams and goji berry does not contain significant amounts.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cranberry (Cranberries, raw) and Goji Berry (Goji berries, dried) .
Cranberry g
()
|
Daily Values (%) |
Goji Berry g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cranberry or goji berry contain more calories in 100 grams?Goji berry is high in calories and cranberry has 90% less calories than goji berry - cranberry has 46 calories in 100g and goji berry has 349 calories.
Does cranberry or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and cranberry has 80% fewer carbohydrates than goji berry - cranberry has 12g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does cranberry or goji berry contain more calcium?
Goji berry is a rich source of calcium and it has 22 times more calcium than cranberry - cranberry has 8mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does cranberry or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 28 times more iron than cranberry - cranberry has 0.23mg of iron in 100 grams and goji berry has 6.8mg of iron.