Goji berries vs. Coconut — In-Depth Nutrition Comparison
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The main differences between Goji berries and Coconut
- Coconut contains less Iron, Vitamin C, Calcium, and Fiber than Goji berries.
- Daily need coverage for Saturated Fat from Coconut is 148% higher.
- Coconut has 15 times less Sodium than Goji berries. Goji berries have 298mg of Sodium, while Coconut has 20mg.
Food types used in this article are Goji berries, dried and Nuts, coconut meat, raw.
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 CalciumCalcium | +1257.1% |
| Contains more IronIron | +179.8% |
| Contains less SodiumSodium | -93.3% |
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 CVitamin C | +1366.7% |
| Contains more Vitamin AVitamin A | +∞% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.26 g
Fats:
0.39 g
Carbs:
77.06 g
Water:
7.5 g
Other:
0.79 g
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more ProteinProtein | +328.2% |
| Contains more CarbsCarbs | +406% |
| Contains more FatsFats | +8487.2% |
| Contains more WaterWater | +526.5% |
| Contains more OtherOther | +21.5% |
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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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 | |
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Opinion |
| Calories | 349kcal | 354kcal |
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| Protein | 14.26g | 3.33g |
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| Fats | 0.39g | 33.49g |
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| Vitamin C | 48.4mg | 3.3mg |
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| Net carbs | 64.06g | 6.23g |
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| Carbs | 77.06g | 15.23g |
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| Magnesium | 32mg |
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| Calcium | 190mg | 14mg |
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| Potassium | 356mg |
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| Iron | 6.8mg | 2.43mg |
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| Sugar | 45.61g | 6.23g |
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| Fiber | 13g | 9g |
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| Copper | 0.435mg |
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| Zinc | 1.1mg |
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| Phosphorus | 113mg |
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| Sodium | 298mg | 20mg |
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| Vitamin A | 26822IU | 0IU |
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| Vitamin E | 0.24mg |
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| Manganese | 1.5mg |
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| Selenium | 10.1µg |
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| Vitamin B1 | 0.066mg |
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| Vitamin B2 | 0.02mg |
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| Vitamin B3 | 0.54mg |
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| Vitamin B5 | 0.3mg |
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| Vitamin B6 | 0.054mg |
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| Vitamin K | 0.2µg |
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| Folate | 26µg |
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| Choline | 12.1mg |
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| Saturated Fat | 0g | 29.698g |
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| Monounsaturated Fat | 1.425g |
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| Polyunsaturated fat | 0.366g |
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| Tryptophan | 0.039mg |
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| Threonine | 0.358mg | 0.121mg |
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| Isoleucine | 0.261mg | 0.131mg |
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| Leucine | 0.456mg | 0.247mg |
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| Lysine | 0.233mg | 0.147mg |
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| Methionine | 0.087mg | 0.062mg |
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| Phenylalanine | 0.271mg | 0.169mg |
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| Valine | 0.316mg | 0.202mg |
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| Histidine | 0.157mg | 0.077mg |
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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 |
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| 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
136%
8%
Minerals Daily Need Coverage Score
35%
63%
Comparison summary
Which food is lower in Saturated Fat?
Goji berries is lower in Saturated Fat (difference - 29.698g)
Which food is lower in glycemic index?
Goji berries is lower in glycemic index (difference - 59)
Which food is cheaper?
Goji berries is cheaper (difference - $2.6)
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 39.38g)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 278mg)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)