Goji berries vs. Elderberry — In-Depth Nutrition Comparison
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How are Goji berries and Elderberry different?
- Goji berries are higher than Elderberry in Iron, Fiber, Calcium, and Vitamin C.
- Goji berries covers your daily need of Iron 65% more than Elderberry.
- Goji berries contain 50 times more Sodium than Elderberry. Goji berries contain 298mg of Sodium, while Elderberry contains 6mg.
Goji berries, dried and Elderberries, raw types were used 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
+400%
Contains
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Iron
+325%
Contains
less
Sodium
-98%
Contains
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Calcium
+400%
Contains
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Iron
+325%
Contains
less
Sodium
-98%
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
+4370.3%
Contains
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Vitamin C
+34.4%
Contains
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Vitamin A
+4370.3%
Contains
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Vitamin C
+34.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+2060.6%
Contains
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Carbs
+318.8%
Contains
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Other
+23.4%
Contains
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Fats
+28.2%
Contains
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Water
+964%
Protein:
14.26 g
Fats:
0.39 g
Carbs:
77.06 g
Water:
7.5 g
Other:
0.79 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Contains
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Protein
+2060.6%
Contains
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Carbs
+318.8%
Contains
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Other
+23.4%
Contains
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Fats
+28.2%
Contains
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Water
+964%
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 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 | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 64.06g | 11.4g |
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| Protein | 14.26g | 0.66g |
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| Fats | 0.39g | 0.5g |
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| Carbs | 77.06g | 18.4g |
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| Calories | 349kcal | 73kcal |
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| Sugar | 45.61g |
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| Fiber | 13g | 7g |
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| Calcium | 190mg | 38mg |
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| Iron | 6.8mg | 1.6mg |
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| Magnesium | 5mg |
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| Phosphorus | 39mg |
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| Potassium | 280mg |
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| Sodium | 298mg | 6mg |
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| Zinc | 0.11mg |
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| Copper | 0.061mg |
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| Selenium | 0.6µg |
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| Vitamin A | 26822IU | 600IU |
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| Vitamin A RAE | 30µg |
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| Vitamin C | 48.4mg | 36mg |
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| Vitamin B1 | 0.07mg |
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| Vitamin B2 | 0.06mg |
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| Vitamin B3 | 0.5mg |
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| Vitamin B5 | 0.14mg |
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| Vitamin B6 | 0.23mg |
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| Folate | 6µg |
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| Tryptophan | 0.013mg |
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| Threonine | 0.358mg | 0.027mg |
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| Isoleucine | 0.261mg | 0.027mg |
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| Leucine | 0.456mg | 0.06mg |
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| Lysine | 0.233mg | 0.026mg |
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| Methionine | 0.087mg | 0.014mg |
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| Phenylalanine | 0.271mg | 0.04mg |
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| Valine | 0.316mg | 0.033mg |
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| Histidine | 0.157mg | 0.015mg |
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| Saturated Fat | 0g | 0.023g |
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| Monounsaturated Fat | 0.08g |
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| Polyunsaturated fat | 0.247g |
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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 | Equal | |
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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%
22%
Minerals Daily Need Coverage Score
35%
14%
Comparison summary
Which food is lower in Saturated Fat?
Goji berries is lower in Saturated Fat (difference - 0.023g)
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 45.61g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 292mg)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)