Currant vs. Goji berries — In-Depth Nutrition Comparison
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The main differences between Currant and Goji berries
- Currant contains less Iron, Fiber, Calcium, and Vitamin C than Goji berries.
- Daily need coverage for Iron from Goji berries is 73% higher.
- Currant is lower in Sugar.
Food types used in this article are Currants, red and white, raw and Goji berries, dried.
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.
Contains
less
Sodium
-99.7%
Contains
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Calcium
+475.8%
Contains
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Iron
+580%
Contains
less
Sodium
-99.7%
Contains
more
Calcium
+475.8%
Contains
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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
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Vitamin A
+63761.9%
Contains
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Vitamin C
+18%
Contains
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Vitamin A
+63761.9%
Contains
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Vitamin C
+18%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+1019.3%
Contains
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Protein
+918.6%
Contains
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Fats
+95%
Contains
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Carbs
+458.4%
Contains
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Other
+21.5%
Protein:
1.4 g
Fats:
0.2 g
Carbs:
13.8 g
Water:
83.95 g
Other:
0.65 g
Protein:
14.26 g
Fats:
0.39 g
Carbs:
77.06 g
Water:
7.5 g
Other:
0.79 g
Contains
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Water
+1019.3%
Contains
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Protein
+918.6%
Contains
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Fats
+95%
Contains
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Carbs
+458.4%
Contains
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Other
+21.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.5g | 64.06g |
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| Protein | 1.4g | 14.26g |
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| Fats | 0.2g | 0.39g |
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| Carbs | 13.8g | 77.06g |
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| Calories | 56kcal | 349kcal |
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| Fructose | 3.53g |
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| Sugar | 7.37g | 45.61g |
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| Fiber | 4.3g | 13g |
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| Calcium | 33mg | 190mg |
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| Iron | 1mg | 6.8mg |
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| Magnesium | 13mg |
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| Phosphorus | 44mg |
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| Potassium | 275mg |
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| Sodium | 1mg | 298mg |
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| Zinc | 0.23mg |
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| Copper | 0.107mg |
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| Manganese | 0.186mg |
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| Selenium | 0.6µg |
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| Vitamin A | 42IU | 26822IU |
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| Vitamin A RAE | 2µg |
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| Vitamin E | 0.1mg |
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| Vitamin C | 41mg | 48.4mg |
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| Vitamin B1 | 0.04mg |
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| Vitamin B2 | 0.05mg |
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| Vitamin B3 | 0.1mg |
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| Vitamin B5 | 0.064mg |
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| Vitamin B6 | 0.07mg |
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| Folate | 8µg |
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| Vitamin K | 11µg |
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| Threonine | 0.358mg |
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| Isoleucine | 0.261mg |
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| Leucine | 0.456mg |
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| Lysine | 0.233mg |
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| Methionine | 0.087mg |
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| Phenylalanine | 0.271mg |
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| Valine | 0.316mg |
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| Histidine | 0.157mg |
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| Saturated Fat | 0.017g | 0g |
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| Monounsaturated Fat | 0.028g |
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| Polyunsaturated fat | 0.088g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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People also compare
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
18%
148%
Minerals Daily Need Coverage Score
17%
35%
Comparison summary
Which food is lower in Saturated Fat?
Goji berries is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Goji berries is lower in glycemic index (difference - 25)
Which food is cheaper?
Goji berries is cheaper (difference - $0.5)
Which food is lower in Sugar?
Currant is lower in Sugar (difference - 38.24g)
Which food contains less Sodium?
Currant contains less Sodium (difference - 297mg)
Which food is richer in minerals?
Currant is relatively richer in minerals
Which food is richer in vitamins?
Currant is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)