Goji berries vs. Dates — In-Depth Nutrition Comparison
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What are the differences between Goji berries and Dates ?
- Goji berries are richer than Dates in Iron, Vitamin C, Fiber, and Calcium.
- Goji berries' daily need coverage for Iron is 72% more.
- Goji berries have 149 times more Sodium than Dates . While Goji berries have 298mg of Sodium, Dates have only 2mg.
We used Goji berries, dried and Dates, deglet noor types in this article.
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
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Calcium
+387.2%
Contains
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Iron
+566.7%
Contains
less
Sodium
-99.3%
Contains
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Calcium
+387.2%
Contains
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Iron
+566.7%
Contains
less
Sodium
-99.3%
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.
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Contains
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Vitamin A
+268120%
Contains
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Vitamin C
+12000%
Contains
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Vitamin A
+268120%
Contains
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Vitamin C
+12000%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+482%
Contains
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Water
+173.7%
Contains
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Other
+102.5%
Equal in Fats - 0.39
Equal in Carbs - 75.03
Protein:
14.26 g
Fats:
0.39 g
Carbs:
77.06 g
Water:
7.5 g
Other:
0.79 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Contains
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Protein
+482%
Contains
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Water
+173.7%
Contains
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Other
+102.5%
Equal in Fats - 0.39
Equal in Carbs - 75.03
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 Sugar |
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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 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 | 64.06g | 67.03g |
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| Protein | 14.26g | 2.45g |
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| Fats | 0.39g | 0.39g | |
| Carbs | 77.06g | 75.03g |
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| Calories | 349kcal | 282kcal |
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| Fructose | 19.56g |
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| Sugar | 45.61g | 63.35g |
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| Fiber | 13g | 8g |
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| Calcium | 190mg | 39mg |
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| Iron | 6.8mg | 1.02mg |
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| Magnesium | 43mg |
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| Phosphorus | 62mg |
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| Potassium | 656mg |
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| Sodium | 298mg | 2mg |
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| Zinc | 0.29mg |
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| Copper | 0.206mg |
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| Manganese | 0.262mg |
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| Selenium | 3µg |
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| Vitamin A | 26822IU | 10IU |
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| Vitamin E | 0.05mg |
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| Vitamin C | 48.4mg | 0.4mg |
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| Vitamin B1 | 0.052mg |
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| Vitamin B2 | 0.066mg |
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| Vitamin B3 | 1.274mg |
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| Vitamin B5 | 0.589mg |
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| Vitamin B6 | 0.165mg |
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| Folate | 19µg |
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| Vitamin K | 2.7µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.358mg | 0.043mg |
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| Isoleucine | 0.261mg | 0.049mg |
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| Leucine | 0.456mg | 0.084mg |
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| Lysine | 0.233mg | 0.066mg |
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| Methionine | 0.087mg | 0.022mg |
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| Phenylalanine | 0.271mg | 0.05mg |
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| Valine | 0.316mg | 0.071mg |
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| Histidine | 0.157mg | 0.032mg |
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| Saturated Fat | 0g | 0.032g |
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| Monounsaturated Fat | 0.036g |
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| Polyunsaturated fat | 0.019g |
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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 | Equal | |
| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
148%
12%
Minerals Daily Need Coverage Score
35%
29%
Comparison summary
Which food is lower in Sugar?
Goji berries is lower in Sugar (difference - 17.74g)
Which food is lower in Saturated Fat?
Goji berries is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Goji berries is lower in glycemic index (difference - 42)
Which food is cheaper?
Goji berries is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 296mg)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)