Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Goji berries vs. Blackberry — In-Depth Nutrition Comparison

Compare

Important differences between Goji berries and Blackberry

  • Goji berries have more Iron, Fiber, Vitamin C, and Calcium than Blackberry.
  • Goji berries' daily need coverage for Iron is 77% more.
  • Goji berries contain 298 times more Sodium than Blackberry. Goji berries contain 298mg of Sodium, while Blackberry contains 1mg.

The food varieties used in the comparison are Goji berries, dried and Blackberries, raw.

Infographic

Goji berries vs Blackberry 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.
Contains more Calcium +555.2%
Contains more Iron +996.8%
Contains less Sodium -99.7%
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 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains more Calcium +555.2%
Contains more Iron +996.8%
Contains less Sodium -99.7%

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 +12433.6%
Contains more Vitamin C +130.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1610% 0% 0% 162% 0% 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 Choline Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 5% 50%
Contains more Vitamin A +12433.6%
Contains more Vitamin C +130.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +925.9%
Contains more Carbs +701.9%
Contains more Other +119.4%
Contains more Fats +25.6%
Contains more Water +1075.3%
14% 77% 8%
Protein: 14.26 g
Fats: 0.39 g
Carbs: 77.06 g
Water: 7.5 g
Other: 0.79 g
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more Protein +925.9%
Contains more Carbs +701.9%
Contains more Other +119.4%
Contains more Fats +25.6%
Contains more Water +1075.3%

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 Blackberry
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Goji berries Blackberry Opinion
Net carbs 64.06g 4.31g Goji berries
Protein 14.26g 1.39g Goji berries
Fats 0.39g 0.49g Blackberry
Carbs 77.06g 9.61g Goji berries
Calories 349kcal 43kcal Goji berries
Fructose 2.4g Blackberry
Sugar 45.61g 4.88g Blackberry
Fiber 13g 5.3g Goji berries
Calcium 190mg 29mg Goji berries
Iron 6.8mg 0.62mg Goji berries
Magnesium 20mg Blackberry
Phosphorus 22mg Blackberry
Potassium 162mg Blackberry
Sodium 298mg 1mg Blackberry
Zinc 0.53mg Blackberry
Copper 0.165mg Blackberry
Manganese 0.646mg Blackberry
Selenium 0.4µg Blackberry
Vitamin A 26822IU 214IU Goji berries
Vitamin A RAE 11µg Blackberry
Vitamin E 1.17mg Blackberry
Vitamin C 48.4mg 21mg Goji berries
Vitamin B1 0.02mg Blackberry
Vitamin B2 0.026mg Blackberry
Vitamin B3 0.646mg Blackberry
Vitamin B5 0.276mg Blackberry
Vitamin B6 0.03mg Blackberry
Folate 25µg Blackberry
Choline 8.5mg Blackberry
Vitamin K 19.8µg Blackberry
Threonine 0.358mg Goji berries
Isoleucine 0.261mg Goji berries
Leucine 0.456mg Goji berries
Lysine 0.233mg Goji berries
Methionine 0.087mg Goji berries
Phenylalanine 0.271mg Goji berries
Valine 0.316mg Goji berries
Histidine 0.157mg Goji berries
Saturated Fat 0g 0.014g Goji berries
Monounsaturated Fat 0.047g Blackberry
Polyunsaturated fat 0.28g Blackberry

Which food is preferable for your diet?

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

People also compare

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
136%
Goji berries
17%
Blackberry
Minerals Daily Need Coverage Score
35%
Goji berries
23%
Blackberry

Comparison summary

Which food is lower in Saturated Fat?
Goji berries
Goji berries is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Goji berries
Goji berries is lower in glycemic index (difference - 25)
Which food is cheaper?
Goji berries
Goji berries is cheaper (difference - $0.3)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 40.73g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 297mg)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food is richer in vitamins?
Blackberry
Blackberry 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. Goji berries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173032/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.