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Goji berries vs. Orange — In-Depth Nutrition Comparison

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Significant differences between Goji berries and Orange

  • Goji berries are richer in Iron, Fiber, and Calcium, while Orange is higher in Vitamin C.
  • Goji berries covers your daily Iron needs 84% more than Orange.

Specific food types used in this comparison are Goji berries, dried and Oranges, raw, all commercial varieties.

Infographic

Goji berries vs Orange 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%
Orange
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more CalciumCalcium +375%
Contains more IronIron +6700%
Contains less SodiumSodium -100%

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%
Orange
8
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 177% 14% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +11820.9%
~equal in Vitamin C ~53.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +1417%
Contains more FatsFats +225%
Contains more CarbsCarbs +555.8%
Contains more OtherOther +79.5%
Contains more WaterWater +1056.7%

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 Orange
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 Orange Opinion
Calories 349kcal 47kcal Goji berries
Protein 14.26g 0.94g Goji berries
Fats 0.39g 0.12g Goji berries
Vitamin C 48.4mg 53.2mg Orange
Net carbs 64.06g 9.35g Goji berries
Carbs 77.06g 11.75g Goji berries
Magnesium 10mg Orange
Calcium 190mg 40mg Goji berries
Potassium 181mg Orange
Iron 6.8mg 0.1mg Goji berries
Sugar 45.61g 9.35g Orange
Fiber 13g 2.4g Goji berries
Copper 0.045mg Orange
Zinc 0.07mg Orange
Phosphorus 14mg Orange
Sodium 298mg 0mg Orange
Vitamin A 26822IU 225IU Goji berries
Vitamin A 11µg Orange
Vitamin E 0.18mg Orange
Manganese 0.025mg Orange
Selenium 0.5µg Orange
Vitamin B1 0.087mg Orange
Vitamin B2 0.04mg Orange
Vitamin B3 0.282mg Orange
Vitamin B5 0.25mg Orange
Vitamin B6 0.06mg Orange
Folate 30µg Orange
Choline 8.4mg Orange
Saturated Fat 0g 0.015g Goji berries
Monounsaturated Fat 0.023g Orange
Polyunsaturated fat 0.025g Orange
Tryptophan 0.009mg Orange
Threonine 0.358mg 0.015mg Goji berries
Isoleucine 0.261mg 0.025mg Goji berries
Leucine 0.456mg 0.023mg Goji berries
Lysine 0.233mg 0.047mg Goji berries
Methionine 0.087mg 0.02mg Goji berries
Phenylalanine 0.271mg 0.031mg Goji berries
Valine 0.316mg 0.04mg Goji berries
Histidine 0.157mg 0.018mg Goji berries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goji berries Orange
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
22%
Orange
Minerals Daily Need Coverage Score
35%
Goji berries
7%
Orange

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 36.26g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 298mg)
Which food is richer in minerals?
Orange
Orange is relatively richer in minerals
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Saturated Fat?
Goji berries
Goji berries is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Goji berries
Goji berries is lower in glycemic index (difference - 45)
Which food is cheaper?
Goji berries
Goji berries is cheaper (difference - $0.4)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.