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Coconut vs. Goji berry — In-Depth Nutrition Comparison

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The main differences between coconut and goji berries

  • Coconut contains less vitamin A, iron, vitamin C, calcium, and fiber than goji berries.
  • Daily need coverage for vitamin A for goji berries is 536% higher.

Food types used in this article are Nuts, coconut meat, raw and Goji berries, dried.

Infographic

Coconut vs Goji berry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 57% 0% 255% 0% 0% 0% 39% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1257.1%
Contains more IronIron +179.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1366.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Coconut Goji berry DV% diff.
Saturated fat 29.698g 0g 135%
Manganese 1.5mg 65%
Iron 2.43mg 6.8mg 55%
Fats 33.49g 0.39g 51%
Vitamin C 3.3mg 48.4mg 50%
Copper 0.435mg 48%
Protein 3.33g 14.26g 22%
Carbs 15.23g 77.06g 21%
Calcium 14mg 190mg 18%
Selenium 10.1µg 18%
Fiber 9g 13g 16%
Phosphorus 113mg 16%
Sodium 20mg 298mg 12%
Zinc 1.1mg 10%
Potassium 356mg 10%
Magnesium 32mg 8%
Folate 26µg 7%
Vitamin B1 0.066mg 6%
Vitamin B5 0.3mg 6%
Monounsaturated fat 1.425g 4%
Vitamin B6 0.054mg 4%
Vitamin B3 0.54mg 3%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Vitamin B2 0.02mg 2%
Polyunsaturated fat 0.366g 2%
Calories 354kcal 349kcal 0%
Net carbs 6.23g 64.06g N/A
Sugar 6.23g 45.61g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0.358mg 0%
Isoleucine 0.131mg 0.261mg 0%
Leucine 0.247mg 0.456mg 0%
Lysine 0.147mg 0.233mg 0%
Methionine 0.062mg 0.087mg 0%
Phenylalanine 0.169mg 0.271mg 0%
Valine 0.202mg 0.316mg 0%
Histidine 0.077mg 0.157mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
14% 77% 8%
Protein: 14.26 g
Fats: 0.39 g
Carbs: 77.06 g
Water: 7.5 g
Other: 0.79 g
Contains more FatsFats +8487.2%
Contains more WaterWater +526.5%
Contains more OtherOther +21.5%
Contains more ProteinProtein +328.2%
Contains more CarbsCarbs +406%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Goji berry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173032/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.