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  6. Dried fruit vs. Goji berries

Dried fruit vs. Goji berries — In-Depth Nutrition Comparison

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Important differences between Dried fruit and Goji berries

  • Goji berries have more Vitamin C, Iron, Fiber, and Calcium than Dried fruit.
  • Goji berries' daily need coverage for Vitamin C is 53% more.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Goji berries, dried.

Infographic

Dried fruit vs Goji berries infographic
Infographic link

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% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 -96.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +245.5%
Contains more IronIron +155.6%

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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% 1609% 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 +4740%
Contains more Vitamin AVitamin A +644.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +30.8%
Contains more WaterWater +311.9%
Contains more OtherOther +225.3%
Contains more ProteinProtein +320.6%
Contains more CarbsCarbs +23%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Goji berries Opinion
Calories 241kcal 349kcal Goji berries
Protein 3.39g 14.26g Goji berries
Fats 0.51g 0.39g Dried fruit
Vitamin C 1mg 48.4mg Goji berries
Net carbs 55.34g 64.06g Goji berries
Carbs 62.64g 77.06g Goji berries
Magnesium 32mg Dried fruit
Calcium 55mg 190mg Goji berries
Potassium 1162mg Dried fruit
Iron 2.66mg 6.8mg Goji berries
Sugar 53.44g 45.61g Goji berries
Fiber 7.3g 13g Goji berries
Copper 0.343mg Dried fruit
Zinc 0.39mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg Dried fruit
Sodium 10mg 298mg Dried fruit
Vitamin A 3604IU 26822IU Goji berries
Vitamin A 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg Dried fruit
Vitamin B1 0.015mg Dried fruit
Vitamin B2 0.074mg Dried fruit
Vitamin B3 2.589mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg Dried fruit
Vitamin K 3.1µg Dried fruit
Folate 10µg Dried fruit
Choline 13.9mg Dried fruit
Saturated Fat 0.017g 0g Goji berries
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 0.074g Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg 0.358mg Goji berries
Isoleucine 0.063mg 0.261mg Goji berries
Leucine 0.105mg 0.456mg Goji berries
Lysine 0.083mg 0.233mg Goji berries
Methionine 0.015mg 0.087mg Goji berries
Phenylalanine 0.062mg 0.271mg Goji berries
Valine 0.078mg 0.316mg Goji berries
Histidine 0.047mg 0.157mg Goji berries
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Goji berries
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
36%
Dried fruit
136%
Goji berries
Minerals Daily Need Coverage Score
44%
Dried fruit
35%
Goji berries

Comparison summary

Which food is lower in Sugar?
Goji berries
Goji berries is lower in Sugar (difference - 7.83g)
Which food is lower in Saturated Fat?
Goji berries
Goji berries is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Goji berries
Goji berries is lower in glycemic index (difference - 31)
Which food is cheaper?
Goji berries
Goji berries is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 288mg)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Goji berries - 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.