Goji berry vs. Dates — In-Depth Nutrition Comparison
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What are the differences between goji berries and dates?
- Goji berries are richer than dates in iron, vitamin C, protein, fiber, and calcium.
- Goji berries' daily need coverage for iron is 72% more.
- Goji berries have 149 times more sodium than dates. While goji berries have 298mg of sodium, dates have only 2mg.
We used Goji berries, dried and Dates, deglet noor types in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +387.2% |
| Contains more IronIron | +566.7% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +12000% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 6.8mg | 1.02mg | 72% |
| Vitamin C | 48.4mg | 0.4mg | 53% |
| Protein | 14.26g | 2.45g | 24% |
| Fructose | 19.56g | 24% | |
| Copper | 0.206mg | 23% | |
| Fiber | 13g | 8g | 20% |
| Potassium | 656mg | 19% | |
| Calcium | 190mg | 39mg | 15% |
| Sodium | 298mg | 2mg | 13% |
| Vitamin B6 | 0.165mg | 13% | |
| Vitamin B5 | 0.589mg | 12% | |
| Manganese | 0.262mg | 11% | |
| Magnesium | 43mg | 10% | |
| Phosphorus | 62mg | 9% | |
| Vitamin B3 | 1.274mg | 8% | |
| Selenium | 3µg | 5% | |
| Vitamin B2 | 0.066mg | 5% | |
| Folate | 19µg | 5% | |
| Vitamin B1 | 0.052mg | 4% | |
| Calories | 349kcal | 282kcal | 3% |
| Zinc | 0.29mg | 3% | |
| Vitamin K | 2.7µg | 2% | |
| Carbs | 77.06g | 75.03g | 1% |
| Choline | 6.3mg | 1% | |
| Protein per 100 calories | 4.1g | 0.87g | N/A |
| Calories per 10 g protein | 245kcal | 1151kcal | N/A |
| Weight per 100 calories | 29g | 35g | N/A |
| Fats | 0.39g | 0.39g | 0% |
| Net carbs | 64.06g | 67.03g | N/A |
| Sugar | 45.61g | 63.35g | N/A |
| Vitamin E | 0.05mg | 0% | |
| Saturated fat | 0g | 0.032g | 0% |
| Monounsaturated fat | 0.036g | 0% | |
| Polyunsaturated fat | 0.019g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.358mg | 0.043mg | 0% |
| Isoleucine | 0.261mg | 0.049mg | 0% |
| Leucine | 0.456mg | 0.084mg | 0% |
| Lysine | 0.233mg | 0.066mg | 0% |
| Methionine | 0.087mg | 0.022mg | 0% |
| Phenylalanine | 0.271mg | 0.05mg | 0% |
| Valine | 0.316mg | 0.071mg | 0% |
| Histidine | 0.157mg | 0.032mg | 0% |
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:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +482% |
| Contains more WaterWater | +173.7% |
~equal in
Fats
~0.39g
~equal in
Carbs
~75.03g
