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Goji berry vs. Melon — In-Depth Nutrition Comparison

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Summary of differences between goji berries and melon

  • The amount of vitamin A, iron, fiber, vitamin C, and calcium in goji berries is higher than in melon.
  • Goji berries cover your daily need for vitamin A, 536% 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 berry vs Melon 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%
Melon
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Contains more CalciumCalcium +1627.3%
Contains more IronIron +1900%
Contains less SodiumSodium -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.
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%
Melon
9
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin CVitamin C +122%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Goji berry Melon DV% diff.
Iron 6.8mg 0.34mg 81%
Fiber 13g 0.9g 48%
Vitamin C 48.4mg 21.8mg 30%
Protein 14.26g 1.11g 26%
Carbs 77.06g 6.58g 23%
Calcium 190mg 11mg 18%
Calories 349kcal 28kcal 16%
Sodium 298mg 9mg 13%
Vitamin B6 0.163mg 13%
Copper 0.06mg 7%
Potassium 182mg 5%
Magnesium 11mg 3%
Folate 8µg 2%
Vitamin K 2.5µg 2%
Vitamin B5 0.084mg 2%
Manganese 0.035mg 2%
Vitamin B2 0.031mg 2%
Choline 7.6mg 1%
Vitamin B3 0.232mg 1%
Vitamin B1 0.015mg 1%
Selenium 0.4µg 1%
Phosphorus 5mg 1%
Zinc 0.07mg 1%
Fats 0.39g 0.1g 0%
Net carbs 64.06g 5.68g N/A
Sugar 45.61g 5.69g N/A
Vitamin E 0.05mg 0%
Saturated fat 0g 0.025g 0%
Monounsaturated fat 0.002g 0%
Polyunsaturated fat 0.039g 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
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more ProteinProtein +1184.7%
Contains more FatsFats +290%
Contains more CarbsCarbs +1071.1%
Contains more OtherOther +119.4%
Contains more WaterWater +1124.7%

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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. 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.