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Goji berry vs. Kiwi — In-Depth Nutrition Comparison

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How are goji berries and kiwi different?

  • Goji berries are richer in vitamin A, iron, fiber, and calcium, while kiwi is higher in vitamin C.
  • Goji berries cover your daily need for vitamin A, 535% more than kiwi.
  • Goji berries contain 99 times more sodium than kiwi. Goji berries contain 298mg of sodium, while kiwi contains 3mg.

Goji berries, dried and Kiwifruit, green, raw types were used in this article.

Infographic

Goji berry vs Kiwi 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%
Kiwi
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more CalciumCalcium +458.8%
Contains more IronIron +2093.5%
Contains less SodiumSodium -99%

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%
Kiwi
11
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin CVitamin C +91.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Goji berry Kiwi DV% diff.
Iron 6.8mg 0.31mg 81%
Vitamin C 48.4mg 92.7mg 49%
Fiber 13g 3g 40%
Vitamin K 40.3µg 34%
Protein 14.26g 1.14g 26%
Carbs 77.06g 14.66g 21%
Calcium 190mg 34mg 16%
Calories 349kcal 61kcal 14%
Copper 0.13mg 14%
Sodium 298mg 3mg 13%
Vitamin E 1.46mg 10%
Potassium 312mg 9%
Folate 25µg 6%
Vitamin B6 0.063mg 5%
Fructose 4.35g 5%
Phosphorus 34mg 5%
Manganese 0.098mg 4%
Magnesium 17mg 4%
Vitamin B5 0.183mg 4%
Vitamin B3 0.341mg 2%
Polyunsaturated fat 0.287g 2%
Vitamin B1 0.027mg 2%
Vitamin B2 0.025mg 2%
Zinc 0.14mg 1%
Choline 7.8mg 1%
Fats 0.39g 0.52g 0%
Net carbs 64.06g 11.66g N/A
Sugar 45.61g 8.99g N/A
Vitamin A 4µg 0%
Selenium 0.2µg 0%
Saturated fat 0g 0.029g 0%
Monounsaturated fat 0.047g 0%
Tryptophan 0.015mg 0%
Threonine 0.358mg 0.047mg 0%
Isoleucine 0.261mg 0.051mg 0%
Leucine 0.456mg 0.066mg 0%
Lysine 0.233mg 0.061mg 0%
Methionine 0.087mg 0.024mg 0%
Phenylalanine 0.271mg 0.044mg 0%
Valine 0.316mg 0.057mg 0%
Histidine 0.157mg 0.027mg 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
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1150.9%
Contains more CarbsCarbs +425.6%
Contains more OtherOther +29.5%
Contains more FatsFats +33.3%
Contains more WaterWater +1007.6%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.