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Goji berries vs. Mamey Sapote — In-Depth Nutrition Comparison

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The main differences between Goji berries and Mamey Sapote

  • Mamey Sapote contains less Iron, Fiber, Vitamin C, and Calcium than Goji berries.
  • Daily need coverage for Iron from Goji berries is 75% higher.
  • Mamey Sapote has 43 times less Sodium than Goji berries. Goji berries have 298mg of Sodium, while Mamey Sapote has 7mg.

Food types used in this article are Goji berries, dried and Sapote, mamey, raw.

Infographic

Goji berries vs Mamey Sapote 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 more Calcium +955.6%
Contains more Iron +771.8%
Contains less Sodium -97.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 255% 0% 0% 0% 39% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 8% 12% 41% 1% 6% 71% 27% 0%
Contains more Calcium +955.6%
Contains more Iron +771.8%
Contains less Sodium -97.7%

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 more Vitamin A +18656.6%
Contains more Vitamin C +110.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1610% 0% 0% 162% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 43% 0% 77% 4% 27% 27% 24% 167% 6% 0% 0%
Contains more Vitamin A +18656.6%
Contains more Vitamin C +110.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +883.4%
Contains more Carbs +140.1%
Contains more Fats +17.9%
Contains more Water +764.9%
Contains more Other +41.8%
14% 77% 8%
Protein: 14.26 g
Fats: 0.39 g
Carbs: 77.06 g
Water: 7.5 g
Other: 0.79 g
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more Protein +883.4%
Contains more Carbs +140.1%
Contains more Fats +17.9%
Contains more Water +764.9%
Contains more Other +41.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goji berries Mamey Sapote
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Goji berries Mamey Sapote Opinion
Net carbs 64.06g 26.7g Goji berries
Protein 14.26g 1.45g Goji berries
Fats 0.39g 0.46g Mamey Sapote
Carbs 77.06g 32.1g Goji berries
Calories 349kcal 124kcal Goji berries
Starch 6.33g Mamey Sapote
Fructose 7.66g Mamey Sapote
Sugar 45.61g 20.14g Mamey Sapote
Fiber 13g 5.4g Goji berries
Calcium 190mg 18mg Goji berries
Iron 6.8mg 0.78mg Goji berries
Magnesium 11mg Mamey Sapote
Phosphorus 26mg Mamey Sapote
Potassium 454mg Mamey Sapote
Sodium 298mg 7mg Mamey Sapote
Zinc 0.19mg Mamey Sapote
Copper 0.213mg Mamey Sapote
Manganese 0.204mg Mamey Sapote
Vitamin A 26822IU 143IU Goji berries
Vitamin A RAE 7µg Mamey Sapote
Vitamin E 2.11mg Mamey Sapote
Vitamin C 48.4mg 23mg Goji berries
Vitamin B1 0.013mg Mamey Sapote
Vitamin B2 0.116mg Mamey Sapote
Vitamin B3 1.432mg Mamey Sapote
Vitamin B5 0.397mg Mamey Sapote
Vitamin B6 0.72mg Mamey Sapote
Folate 7µg Mamey Sapote
Tryptophan 0.049mg Mamey Sapote
Threonine 0.358mg 0.085mg Goji berries
Isoleucine 0.261mg 0.061mg Goji berries
Leucine 0.456mg 0.073mg Goji berries
Lysine 0.233mg 0.073mg Goji berries
Methionine 0.087mg 0.024mg Goji berries
Phenylalanine 0.271mg 0.061mg Goji berries
Valine 0.316mg 0.073mg Goji berries
Histidine 0.157mg 0.049mg Goji berries
Saturated Fat 0g 0.169g Goji berries
Monounsaturated Fat 0.102g Mamey Sapote
Polyunsaturated fat 0.097g Mamey Sapote
Omega-6 - Linoleic acid 0.011g Mamey Sapote
Omega-3 - ALA 0.082g Mamey Sapote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goji berries Mamey Sapote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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%
Goji berries
32%
Mamey Sapote
Minerals Daily Need Coverage Score
35%
Goji berries
20%
Mamey Sapote

Comparison summary

Which food is lower in Sugar?
Mamey Sapote
Mamey Sapote is lower in Sugar (difference - 25.47g)
Which food contains less Sodium?
Mamey Sapote
Mamey Sapote contains less Sodium (difference - 291mg)
Which food is richer in minerals?
Mamey Sapote
Mamey Sapote is relatively richer in minerals
Which food is richer in vitamins?
Mamey Sapote
Mamey Sapote is relatively richer in vitamins
Which food is lower in Saturated Fat?
Goji berries
Goji berries is lower in Saturated Fat (difference - 0.169g)
Which food is cheaper?
Goji berries
Goji berries is cheaper (difference - $3)
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 ()

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Goji berries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173032/nutrients
  2. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.