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Goji berries vs. Melon — In-Depth Nutrition Comparison

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Summary of differences between Goji berries and Melon

  • The amount of Iron, Fiber, Vitamin C, and Calcium in Goji berries are higher than in Melon.
  • Goji berries covers your daily need of Iron 81% more than Melon.
  • Goji berries contain 33 times more Sodium than Melon. While Goji berries contain 298mg of Sodium, Melon contains only 9mg.

These are the specific foods used in this comparison Goji berries, dried and Melons, casaba, raw.

Infographic

Goji berries vs Melon 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.
Contains more Calcium +1627.3%
Contains more Iron +1900%
Contains less Sodium -97%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 255% 0% 0% 0% 39% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Contains more Calcium +1627.3%
Contains more Iron +1900%
Contains less Sodium -97%

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.
:
11
Melon
Contains more Vitamin A +∞%
Contains more Vitamin C +122%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1610% 0% 0% 162% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 73% 4% 8% 5% 6% 38% 6% 0% 5% 7%
Contains more Vitamin A +∞%
Contains more Vitamin C +122%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1184.7%
Contains more Fats +290%
Contains more Carbs +1071.1%
Contains more Other +119.4%
Contains more Water +1124.7%
14% 77% 8%
Protein: 14.26 g
Fats: 0.39 g
Carbs: 77.06 g
Water: 7.5 g
Other: 0.79 g
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more Protein +1184.7%
Contains more Fats +290%
Contains more Carbs +1071.1%
Contains more Other +119.4%
Contains more Water +1124.7%

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

All nutrients comparison - raw data values

Nutrient Goji berries Melon Opinion
Net carbs 64.06g 5.68g Goji berries
Protein 14.26g 1.11g Goji berries
Fats 0.39g 0.1g Goji berries
Carbs 77.06g 6.58g Goji berries
Calories 349kcal 28kcal Goji berries
Sugar 45.61g 5.69g Melon
Fiber 13g 0.9g Goji berries
Calcium 190mg 11mg Goji berries
Iron 6.8mg 0.34mg Goji berries
Magnesium 11mg Melon
Phosphorus 5mg Melon
Potassium 182mg Melon
Sodium 298mg 9mg Melon
Zinc 0.07mg Melon
Copper 0.06mg Melon
Manganese 0.035mg Melon
Selenium 0.4µg Melon
Vitamin A 26822IU 0IU Goji berries
Vitamin E 0.05mg Melon
Vitamin C 48.4mg 21.8mg Goji berries
Vitamin B1 0.015mg Melon
Vitamin B2 0.031mg Melon
Vitamin B3 0.232mg Melon
Vitamin B5 0.084mg Melon
Vitamin B6 0.163mg Melon
Folate 8µg Melon
Choline 7.6mg Melon
Vitamin K 2.5µg Melon
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
Saturated Fat 0g 0.025g Goji berries
Monounsaturated Fat 0.002g Melon
Polyunsaturated fat 0.039g Melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goji berries Melon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Melon
Minerals Daily Need Coverage Score
35%
Goji berries
7%
Melon

Comparison summary

Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 39.92g)
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 289mg)
Which food is richer in minerals?
Melon
Melon is relatively richer in minerals
Which food is richer in vitamins?
Melon
Melon is relatively richer in vitamins
Which food is lower in Saturated Fat?
Goji berries
Goji berries is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Goji berries
Goji berries is lower in glycemic index (difference - 62)
Which food is cheaper?
Goji berries
Goji berries is cheaper (difference - $0.6)
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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.