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 vitamin A, iron, vitamin C, fiber, and calcium.
- Goji berries' daily need coverage for vitamin A is 536% 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
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 | +387.2% |
| Contains more IronIron | +566.7% |
| Contains less SodiumSodium | -99.3% |
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 | +12000% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 6.8mg | 1.02mg | 72% |
| Vitamin C | 48.4mg | 0.4mg | 53% |
| Fructose | 19.56g | 24% | |
| Protein | 14.26g | 2.45g | 24% |
| Copper | 0.206mg | 23% | |
| Fiber | 13g | 8g | 20% |
| Potassium | 656mg | 19% | |
| Calcium | 190mg | 39mg | 15% |
| Vitamin B6 | 0.165mg | 13% | |
| Sodium | 298mg | 2mg | 13% |
| Vitamin B5 | 0.589mg | 12% | |
| Manganese | 0.262mg | 11% | |
| Magnesium | 43mg | 10% | |
| Phosphorus | 62mg | 9% | |
| Vitamin B3 | 1.274mg | 8% | |
| Folate | 19µg | 5% | |
| Selenium | 3µg | 5% | |
| Vitamin B2 | 0.066mg | 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% | |
| 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% |
| Contains more OtherOther | +102.5% |
~equal in
Fats
~0.39g
~equal in
Carbs
~75.03g
