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  6. Goji berries vs. Nance fruit

Goji berries vs. Nance fruit — In-Depth Nutrition Comparison

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How are Goji berries and Nance fruit different?

  • Goji berries are higher in Iron, Fiber, and Calcium, however, Nance fruit is richer in Vitamin C.
  • Daily need coverage for Iron from Goji berries is 80% higher.
  • Goji berries contain 99 times more Sodium than Nance fruit. While Goji berries contain 298mg of Sodium, Nance fruit contains only 3mg.

Goji berries, dried and Nance, frozen, unsweetened are the varieties used in this article.

Infographic

Goji berries vs Nance fruit 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 14% 14% 22% 14% 14% 2.5% 4.3% 0.39% 32% 2.2%
Contains more CalciumCalcium +313%
Contains more IronIron +1689.5%
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% 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 308% 4.4% 25% 0% 3.8% 4.2% 5.4% 11% 4.8% 0% 30% 6% 0%
Contains more Vitamin AVitamin A +36145.9%
Contains more Vitamin CVitamin C +91.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~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
17% 81%
Protein: 0.66 g
Fats: 1.16 g
Carbs: 16.97 g
Water: 80.64 g
Other: 0.57 g
Contains more ProteinProtein +2060.6%
Contains more CarbsCarbs +354.1%
Contains more OtherOther +38.6%
Contains more FatsFats +197.4%
Contains more WaterWater +975.2%

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

All nutrients comparison - raw data values

Nutrient Goji berries Nance fruit Opinion
Calories 349kcal 73kcal Goji berries
Protein 14.26g 0.66g Goji berries
Fats 0.39g 1.16g Nance fruit
Vitamin C 48.4mg 92.5mg Nance fruit
Net carbs 64.06g 9.47g Goji berries
Carbs 77.06g 16.97g Goji berries
Magnesium 20mg Nance fruit
Calcium 190mg 46mg Goji berries
Potassium 244mg Nance fruit
Iron 6.8mg 0.38mg Goji berries
Sugar 45.61g 8.31g Nance fruit
Fiber 13g 7.5g Goji berries
Copper 0.041mg Nance fruit
Zinc 0.09mg Nance fruit
Phosphorus 10mg Nance fruit
Sodium 298mg 3mg Nance fruit
Vitamin A 26822IU 74IU Goji berries
Vitamin A 4µg Nance fruit
Vitamin E 1.25mg Nance fruit
Manganese 0.248mg Nance fruit
Selenium 0.4µg Nance fruit
Vitamin B1 0.015mg Nance fruit
Vitamin B2 0.018mg Nance fruit
Vitamin B3 0.29mg Nance fruit
Vitamin B5 0.18mg Nance fruit
Vitamin B6 0.021mg Nance fruit
Vitamin K 11.9µg Nance fruit
Folate 8µg Nance fruit
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
Fructose 4.73g Nance fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goji berries Nance fruit
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
31%
Nance fruit
Minerals Daily Need Coverage Score
35%
Goji berries
12%
Nance fruit

Comparison summary

Which food is lower in Cholesterol?
Nance fruit
Nance fruit is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Nance fruit
Nance fruit is lower in Sugar (difference - 37.3g)
Which food contains less Sodium?
Nance fruit
Nance fruit contains less Sodium (difference - 295mg)
Which food is lower in Saturated Fat?
Nance fruit
Nance fruit is lower in Saturated Fat (difference - 0g)
Which food is richer in minerals?
Nance fruit
Nance fruit is relatively richer in minerals
Which food is richer in vitamins?
Nance fruit
Nance fruit is relatively richer in vitamins
Which food is lower in glycemic index?
Goji berries
Goji berries is lower in glycemic index (difference - 0)
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. Nance fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167789/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.