Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Goji berry
  5. Compare
  6. Goji berry vs. Coconut

Goji berry vs. Coconut — In-Depth Nutrition Comparison

Compare

The main differences between goji berries and coconut

  • Coconut contains less vitamin A, iron, vitamin C, calcium, and fiber than goji berries.
  • Daily need coverage for vitamin A for goji berries is 536% 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

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%

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%

People also compare

Goji berry
Goji berry vs Cranberries
Cranberries
Goji berry
Goji berry vs Raisin
Raisin
Goji berry
Goji berry vs Blueberry
Blueberry
Coconut
Coconut vs Chestnut
Chestnut
Coconut
Coconut vs Cashew
Cashew
Coconut
Coconut vs Almonds
Almonds

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.