Cherries vs. Goji Berry
Nutrition comparison of Cherries and Goji Berry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
goji berry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and goji berry:
- Both cherries and goji berry are high in dietary fiber.
- Cherry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cherry is a great source of potassium.
- Goji berry is an excellent source of Vitamin C, calcium, iron and protein.
USDA sources for nutritional information: Cherries (Cherries, sweet, 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 cherry has 82% less calories than goji berry - cherry has 63 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, cherries is lighter in protein, heavier in carbs and similar to goji berry for fat. Cherries has a macronutrient ratio of 6:91:3 and for goji berry, 16:84:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Goji Berry | |
|---|---|---|
| Protein | 6% | 16% |
| Carbohydrates | 91% | 84% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and cherry has 79% less carbohydrates than goji berry - cherry has 16g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both cherries and goji berry are high in dietary fiber. Goji berry has 519% more dietary fiber than cherry - cherry has 2.1g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and cherry has 72% less sugar than goji berry - cherry has 12.8g 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 12 times more protein than cherry - cherry has 1.1g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both cherries and goji berry are low in saturated fat - cherry has 0.04g of saturated fat per 100 grams and goji berry does not contain significant amounts.
Vitamins
Vitamin C
Goji berry is an excellent source of Vitamin C and it has 591% more Vitamin C than cherry - cherry has 7mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Cherries and goji berry contain similar amounts of Vitamin A - cherry has 3ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Cherries and goji berry contain similar amounts of Vitamin E - cherry has 0.07mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Cherries and goji berry contain similar amounts of Vitamin K - cherry has 2.1ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Cherry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cherries | Goji Berry | |
|---|---|---|
| Thiamin | 0.027 MG | ~ |
| Riboflavin | 0.033 MG | ~ |
| Niacin | 0.154 MG | ~ |
| Pantothenic acid | 0.199 MG | ~ |
| Vitamin B6 | 0.049 MG | ~ |
| Folate | 4 UG | ~ |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 13 times more calcium than cherry - cherry has 13mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 17 times more iron than cherry - cherry has 0.36mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Cherry is a great source of potassium and it has more potassium than goji berry - cherry has 222mg 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: Cherries (Cherries, sweet, raw) and Goji Berry (Goji berries, dried) .
Cherries 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 cherries or goji berry contain more calories in 100 grams?Goji berry is high in calories and cherry has 80% less calories than goji berry - cherry has 63 calories in 100g and goji berry has 349 calories.
Does cherries or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and cherry has 80% fewer carbohydrates than goji berry - cherry has 16g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does cherries or goji berry contain more calcium?
Goji berry is a rich source of calcium and it has 13 times more calcium than cherry - cherry has 13mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does cherries or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 17 times more iron than cherry - cherry has 0.36mg of iron in 100 grams and goji berry has 6.8mg of iron.