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

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Differences between Goji berries and Passion fruit

  • Goji berries are higher than Passion fruit in Iron, Vitamin C, Calcium, and Fiber.
  • Goji berries' daily need coverage for Iron is 65% higher.
  • Goji berries have 16 times more Calcium than Passion fruit. While Goji berries have 190mg of Calcium, Passion fruit has only 12mg.
  • Passion fruit has less Sodium.

The food types used in this comparison are Goji berries, dried and Passion-fruit, (granadilla), purple, raw.

Infographic

Goji berries vs Passion 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.
Contains more Calcium +1483.3%
Contains more Iron +325%
Contains less Sodium -90.6%
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 3.6% 60% 21% 29% 31% 3.7% 2.7% 29% 0% 3.3%
Contains more Calcium +1483.3%
Contains more Iron +325%
Contains less Sodium -90.6%

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.
:
Contains more Vitamin A +2008.6%
Contains more Vitamin C +61.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1609% 0% 0% 161% 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 76% 0.4% 0% 100% 0% 30% 28% 0% 23% 11% 0% 4.1% 1.8%
Contains more Vitamin A +2008.6%
Contains more Vitamin C +61.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +548.2%
Contains more Carbs +229.6%
Contains more Fats +79.5%
Contains more Water +872.4%
Equal in Other - 0.79
14% 77% 8%
Protein: 14.26 g
Fats: 0.39 g
Carbs: 77.06 g
Water: 7.5 g
Other: 0.79 g
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more Protein +548.2%
Contains more Carbs +229.6%
Contains more Fats +79.5%
Contains more Water +872.4%
Equal in Other - 0.79

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 Passion fruit
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 Passion fruit Opinion
Net carbs 64.06g 12.98g Goji berries
Protein 14.26g 2.2g Goji berries
Fats 0.39g 0.7g Passion fruit
Carbs 77.06g 23.38g Goji berries
Calories 349kcal 97kcal Goji berries
Sugar 45.61g 11.2g Passion fruit
Fiber 13g 10.4g Goji berries
Calcium 190mg 12mg Goji berries
Iron 6.8mg 1.6mg Goji berries
Magnesium 29mg Passion fruit
Phosphorus 68mg Passion fruit
Potassium 348mg Passion fruit
Sodium 298mg 28mg Passion fruit
Zinc 0.1mg Passion fruit
Copper 0.086mg Passion fruit
Selenium 0.6µg Passion fruit
Vitamin A 26822IU 1272IU Goji berries
Vitamin A RAE 64µg Passion fruit
Vitamin E 0.02mg Passion fruit
Vitamin C 48.4mg 30mg Goji berries
Vitamin B2 0.13mg Passion fruit
Vitamin B3 1.5mg Passion fruit
Vitamin B6 0.1mg Passion fruit
Folate 14µg Passion fruit
Choline 7.6mg Passion fruit
Vitamin K 0.7µg Passion 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
Saturated Fat 0g 0.059g Goji berries
Monounsaturated Fat 0.086g Passion fruit
Polyunsaturated fat 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goji berries Passion fruit
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
21%
Passion fruit
Minerals Daily Need Coverage Score
35%
Goji berries
18%
Passion fruit

Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 34.41g)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 270mg)
Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
Which food is lower in Saturated Fat?
Goji berries
Goji berries is lower in Saturated Fat (difference - 0.059g)
Which food is lower in glycemic index?
Goji berries
Goji berries is lower in glycemic index (difference - 16)
Which food is cheaper?
Goji berries
Goji berries is cheaper (difference - $2)
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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.