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Goji berry vs. Cantaloupe — In-Depth Nutrition Comparison

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Differences between goji berries and cantaloupe

  • Goji berries are higher than cantaloupe in vitamin A, iron, fiber, calcium, and vitamin C.
  • Goji berries' daily need coverage for vitamin A is 469% higher.
  • Goji berries have 32 times more iron than cantaloupe. While goji berries have 6.8mg of iron, cantaloupe has only 0.21mg.
  • Cantaloupe has less sodium.

The food types used in this comparison are Goji berries, dried and Melons, cantaloupe, raw.

Infographic

Goji berry vs Cantaloupe 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 0% 57% 0% 255% 0% 0% 0% 39% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.7% 24% 7.9% 14% 4.9% 6.4% 2.1% 5.3% 2.2%
Contains more CalciumCalcium +2011.1%
Contains more IronIron +3138.1%
Contains less SodiumSodium -94.6%

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 161% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 122% 56% 1% 0% 10% 4.4% 14% 6.3% 17% 0% 6.3% 16% 4.1%
Contains more Vitamin CVitamin C +31.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Goji berry Cantaloupe DV% diff.
Iron 6.8mg 0.21mg 82%
Fiber 13g 0.9g 48%
Protein 14.26g 0.84g 27%
Carbs 77.06g 8.16g 23%
Vitamin A 169µg 19%
Calcium 190mg 9mg 18%
Calories 349kcal 34kcal 16%
Vitamin C 48.4mg 36.7mg 13%
Sodium 298mg 16mg 12%
Potassium 267mg 8%
Vitamin B6 0.072mg 6%
Folate 21µg 5%
Vitamin B3 0.734mg 5%
Copper 0.041mg 5%
Vitamin B1 0.041mg 3%
Magnesium 12mg 3%
Phosphorus 15mg 2%
Vitamin K 2.5µg 2%
Vitamin B5 0.105mg 2%
Fructose 1.87g 2%
Zinc 0.18mg 2%
Manganese 0.041mg 2%
Selenium 0.4µg 1%
Polyunsaturated fat 0.081g 1%
Choline 7.6mg 1%
Vitamin B2 0.019mg 1%
Fats 0.39g 0.19g 0%
Net carbs 64.06g 7.26g N/A
Sugar 45.61g 7.86g N/A
Starch 0.03g 0%
Vitamin E 0.05mg 0%
Saturated fat 0g 0.051g 0%
Monounsaturated fat 0.003g 0%
Tryptophan 0.002mg 0%
Threonine 0.358mg 0.017mg 0%
Isoleucine 0.261mg 0.021mg 0%
Leucine 0.456mg 0.029mg 0%
Lysine 0.233mg 0.03mg 0%
Methionine 0.087mg 0.012mg 0%
Phenylalanine 0.271mg 0.023mg 0%
Valine 0.316mg 0.033mg 0%
Histidine 0.157mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 77% 8%
Protein: 14.26 g
Fats: 0.39 g
Carbs: 77.06 g
Water: 7.5 g
Other: 0.79 g
8% 90%
Protein: 0.84 g
Fats: 0.19 g
Carbs: 8.16 g
Water: 90.15 g
Other: 0.66 g
Contains more ProteinProtein +1597.6%
Contains more FatsFats +105.3%
Contains more CarbsCarbs +844.4%
Contains more OtherOther +19.7%
Contains more WaterWater +1102%

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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. Goji berry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173032/nutrients
  2. Cantaloupe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/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.