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

Goji berry vs. Coconut — In-Depth Nutrition Comparison

Compare

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 for 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

Goji berry vs Coconut 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 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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.
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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +1366.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 33% 15% 47%
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.
Goji berry Coconut
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 berry Coconut DV% diff.
Saturated fat 0g 29.698g 135%
Manganese 1.5mg 65%
Iron 6.8mg 2.43mg 55%
Fats 0.39g 33.49g 51%
Vitamin C 48.4mg 3.3mg 50%
Copper 0.435mg 48%
Protein 14.26g 3.33g 22%
Carbs 77.06g 15.23g 21%
Calcium 190mg 14mg 18%
Selenium 10.1µg 18%
Fiber 13g 9g 16%
Phosphorus 113mg 16%
Sodium 298mg 20mg 12%
Zinc 1.1mg 10%
Potassium 356mg 10%
Magnesium 32mg 8%
Folate 26µg 7%
Vitamin B1 0.066mg 6%
Vitamin B5 0.3mg 6%
Monounsaturated fat 1.425g 4%
Vitamin B6 0.054mg 4%
Vitamin B3 0.54mg 3%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Vitamin B2 0.02mg 2%
Polyunsaturated fat 0.366g 2%
Calories 349kcal 354kcal 0%
Net carbs 64.06g 6.23g N/A
Sugar 45.61g 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0%
Threonine 0.358mg 0.121mg 0%
Isoleucine 0.261mg 0.131mg 0%
Leucine 0.456mg 0.247mg 0%
Lysine 0.233mg 0.147mg 0%
Methionine 0.087mg 0.062mg 0%
Phenylalanine 0.271mg 0.169mg 0%
Valine 0.316mg 0.202mg 0%
Histidine 0.157mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goji berry Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Goji berry
8%
Coconut
Minerals Daily Need Coverage Score
35%
Goji berry
63%
Coconut

Comparison summary

Which food is lower in Saturated fat?
Goji berry
Goji berry is lower in Saturated fat (difference - 29.698g)
Which food is lower in glycemic index?
Goji berry
Goji berry is lower in glycemic index (difference - 59)
Which food is cheaper?
Goji berry
Goji berry is cheaper (difference - $2.6)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 39.38g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 278mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut 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 berry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173032/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.