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Goji berry vs. Fruit salad — In-Depth Nutrition Comparison

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Summary of differences between goji berries and fruit salad

  • The amount of vitamin A, iron, vitamin C, fiber, and calcium in goji berries is higher than in fruit salad.
  • Goji berries cover your daily need for vitamin A, 524% more than fruit salad.
  • Goji berries contain 60 times more sodium than fruit salad. While goji berries contain 298mg of sodium, fruit salad contains only 5mg.

These are the specific foods used in this comparison Goji berries, dried and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Goji berry vs Fruit salad 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.
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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more CalciumCalcium +1627.3%
Contains more IronIron +2620%
Contains less SodiumSodium -98.3%
~equal in Selenium ~µg

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% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +1366.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Goji berry Fruit salad DV% diff.
Iron 6.8mg 0.25mg 82%
Vitamin C 48.4mg 3.3mg 50%
Fiber 13g 1g 48%
Protein 14.26g 0.51g 28%
Carbs 77.06g 13.05g 21%
Calcium 190mg 11mg 18%
Calories 349kcal 50kcal 15%
Sodium 298mg 5mg 13%
Manganese 0.151mg 7%
Copper 0.05mg 6%
Potassium 116mg 3%
Vitamin A 30µg 3%
Vitamin B3 0.356mg 2%
Vitamin B6 0.027mg 2%
Magnesium 8mg 2%
Phosphorus 14mg 2%
Zinc 0.14mg 1%
Fats 0.39g 0.03g 1%
Vitamin B1 0.011mg 1%
Vitamin B2 0.014mg 1%
Vitamin B5 0.053mg 1%
Folate 3µg 1%
Net carbs 64.06g 12.05g N/A
Sugar 45.61g N/A
Saturated fat 0g 0.004g 0%
Monounsaturated fat 0.005g 0%
Polyunsaturated fat 0.011g 0%
Threonine 0.358mg 0%
Isoleucine 0.261mg 0%
Leucine 0.456mg 0%
Lysine 0.233mg 0%
Methionine 0.087mg 0%
Phenylalanine 0.271mg 0%
Valine 0.316mg 0%
Histidine 0.157mg 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +2696.1%
Contains more FatsFats +1200%
Contains more CarbsCarbs +490.5%
Contains more OtherOther +203.8%
Contains more WaterWater +1048.7%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.