Dates vs. Goji berry — In-Depth Nutrition Comparison
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What are the differences between dates and goji berries?
- Goji berries are richer than dates in iron, vitamin C, fiber, and calcium.
- Goji berries' daily need coverage for iron is 72% more.
We used Dates, deglet noor and Goji berries, dried 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 more MagnesiumMagnesium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +387.2% |
| Contains more IronIron | +566.7% |
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 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 | +12000% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
14.26 g
Fats:
0.39 g
Carbs:
77.06 g
Water:
7.5 g
Other:
0.79 g
| Contains more WaterWater | +173.7% |
| Contains more OtherOther | +102.5% |
| Contains more ProteinProtein | +482% |
~equal in
Fats
~0.39g
~equal in
Carbs
~77.06g
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 | |
|
DV% diff. |
| Iron | 1.02mg | 6.8mg | 72% |
| Vitamin C | 0.4mg | 48.4mg | 53% |
| Fructose | 19.56g | 24% | |
| Protein | 2.45g | 14.26g | 24% |
| Copper | 0.206mg | 23% | |
| Fiber | 8g | 13g | 20% |
| Potassium | 656mg | 19% | |
| Calcium | 39mg | 190mg | 15% |
| Vitamin B6 | 0.165mg | 13% | |
| Sodium | 2mg | 298mg | 13% |
| Vitamin B5 | 0.589mg | 12% | |
| Manganese | 0.262mg | 11% | |
| Magnesium | 43mg | 10% | |
| Phosphorus | 62mg | 9% | |
| Vitamin B3 | 1.274mg | 8% | |
| Folate | 19µg | 5% | |
| Selenium | 3µg | 5% | |
| Vitamin B2 | 0.066mg | 5% | |
| Vitamin B1 | 0.052mg | 4% | |
| Calories | 282kcal | 349kcal | 3% |
| Zinc | 0.29mg | 3% | |
| Vitamin K | 2.7µg | 2% | |
| Carbs | 75.03g | 77.06g | 1% |
| Choline | 6.3mg | 1% | |
| Fats | 0.39g | 0.39g | 0% |
| Net carbs | 67.03g | 64.06g | N/A |
| Sugar | 63.35g | 45.61g | N/A |
| Vitamin E | 0.05mg | 0% | |
| Saturated fat | 0.032g | 0g | 0% |
| Monounsaturated fat | 0.036g | 0% | |
| Polyunsaturated fat | 0.019g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0.358mg | 0% |
| Isoleucine | 0.049mg | 0.261mg | 0% |
| Leucine | 0.084mg | 0.456mg | 0% |
| Lysine | 0.066mg | 0.233mg | 0% |
| Methionine | 0.022mg | 0.087mg | 0% |
| Phenylalanine | 0.05mg | 0.271mg | 0% |
| Valine | 0.071mg | 0.316mg | 0% |
| Histidine | 0.032mg | 0.157mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs 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
12%
12%
Minerals Daily Need Coverage Score
29%
35%
Comparison summary
Which food is lower in Sugar?
Goji berry is lower in Sugar (difference - 17.74g)
Which food is lower in Saturated fat?
Goji berry is lower in Saturated fat (difference - 0.032g)
Which food is lower in glycemic index?
Goji berry is lower in glycemic index (difference - 42)
Which food is cheaper?
Goji berry 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)