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  6. Goji berries vs. Dried fruit

Goji berries vs. Dried fruit — In-Depth Nutrition Comparison

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Important differences between Goji berries and Dried fruit

  • Goji berries have more Vitamin C, Iron, Fiber, and Calcium than Dried fruit.
  • Goji berries' daily need coverage for Vitamin C is 53% more.
  • Goji berries contain 30 times more Sodium than Dried fruit. Goji berries contain 298mg of Sodium, while Dried fruit contains 10mg.

The food varieties used in the comparison are Goji berries, dried and Apricots, dried, sulfured, uncooked.

Infographic

Goji berries vs Dried fruit 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% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more CalciumCalcium +245.5%
Contains more IronIron +155.6%
Contains less SodiumSodium -96.6%

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% 1609% 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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +4740%
Contains more Vitamin AVitamin A +644.2%
~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% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +320.6%
Contains more CarbsCarbs +23%
Contains more FatsFats +30.8%
Contains more WaterWater +311.9%
Contains more OtherOther +225.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goji berries Dried fruit
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price 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 berries Dried fruit Opinion
Calories 349kcal 241kcal Goji berries
Protein 14.26g 3.39g Goji berries
Fats 0.39g 0.51g Dried fruit
Vitamin C 48.4mg 1mg Goji berries
Net carbs 64.06g 55.34g Goji berries
Carbs 77.06g 62.64g Goji berries
Magnesium 32mg Dried fruit
Calcium 190mg 55mg Goji berries
Potassium 1162mg Dried fruit
Iron 6.8mg 2.66mg Goji berries
Sugar 45.61g 53.44g Goji berries
Fiber 13g 7.3g Goji berries
Copper 0.343mg Dried fruit
Zinc 0.39mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg Dried fruit
Sodium 298mg 10mg Dried fruit
Vitamin A 26822IU 3604IU Goji berries
Vitamin A 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg Dried fruit
Vitamin B1 0.015mg Dried fruit
Vitamin B2 0.074mg Dried fruit
Vitamin B3 2.589mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg Dried fruit
Vitamin K 3.1µg Dried fruit
Folate 10µg Dried fruit
Choline 13.9mg Dried fruit
Saturated Fat 0g 0.017g Goji berries
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 0.074g Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.358mg 0.073mg Goji berries
Isoleucine 0.261mg 0.063mg Goji berries
Leucine 0.456mg 0.105mg Goji berries
Lysine 0.233mg 0.083mg Goji berries
Methionine 0.087mg 0.015mg Goji berries
Phenylalanine 0.271mg 0.062mg Goji berries
Valine 0.316mg 0.078mg Goji berries
Histidine 0.157mg 0.047mg Goji berries
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goji berries Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Goji berries
36%
Dried fruit
Minerals Daily Need Coverage Score
35%
Goji berries
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Goji berries
Goji berries is lower in Sugar (difference - 7.83g)
Which food is lower in Saturated Fat?
Goji berries
Goji berries is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Goji berries
Goji berries is lower in glycemic index (difference - 31)
Which food is cheaper?
Goji berries
Goji berries is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 288mg)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit 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 berries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173032/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.