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  6. Goji berries vs. Fruit salad

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

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Summary of differences between Goji berries and Fruit salad

  • The amount of Iron, Vitamin C, Fiber, and Calcium in Goji berries are higher than in Fruit salad.
  • Goji berries covers your daily need of Iron 82% 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 berries vs Fruit salad 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 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% 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 11% 36% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +1366.7%
Contains more Vitamin AVitamin A +4370.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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%

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 Fruit salad
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Goji berries Fruit salad Opinion
Calories 349kcal 50kcal Goji berries
Protein 14.26g 0.51g Goji berries
Fats 0.39g 0.03g Goji berries
Vitamin C 48.4mg 3.3mg Goji berries
Net carbs 64.06g 12.05g Goji berries
Carbs 77.06g 13.05g Goji berries
Magnesium 8mg Fruit salad
Calcium 190mg 11mg Goji berries
Potassium 116mg Fruit salad
Iron 6.8mg 0.25mg Goji berries
Sugar 45.61g Fruit salad
Fiber 13g 1g Goji berries
Copper 0.05mg Fruit salad
Zinc 0.14mg Fruit salad
Phosphorus 14mg Fruit salad
Sodium 298mg 5mg Fruit salad
Vitamin A 26822IU 600IU Goji berries
Vitamin A 30µg Fruit salad
Manganese 0.151mg Fruit salad
Vitamin B1 0.011mg Fruit salad
Vitamin B2 0.014mg Fruit salad
Vitamin B3 0.356mg Fruit salad
Vitamin B5 0.053mg Fruit salad
Vitamin B6 0.027mg Fruit salad
Folate 3µg Fruit salad
Saturated Fat 0g 0.004g Goji berries
Monounsaturated Fat 0.005g Fruit salad
Polyunsaturated fat 0.011g Fruit salad
Threonine 0.358mg Goji berries
Isoleucine 0.261mg Goji berries
Leucine 0.456mg Goji berries
Lysine 0.233mg Goji berries
Methionine 0.087mg Goji berries
Phenylalanine 0.271mg Goji berries
Valine 0.316mg Goji berries
Histidine 0.157mg Goji berries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goji berries Fruit salad
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
5%
Fruit salad
Minerals Daily Need Coverage Score
35%
Goji berries
8%
Fruit salad

Comparison summary

Which food is lower in Saturated Fat?
Goji berries
Goji berries is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Goji berries
Goji berries is lower in glycemic index (difference - 54)
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 45.61g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 293mg)
Which food is richer in minerals?
Fruit salad
Fruit salad is relatively richer in minerals
Which food is richer in vitamins?
Fruit salad
Fruit salad is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.