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  6. Goji berry vs. Prunes

Goji berry vs. Prunes — In-Depth Nutrition Comparison

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Differences between goji berries and prunes

  • Goji berries are higher than prunes in vitamin A, iron, vitamin C, fiber, and calcium.
  • Goji berries' daily need coverage for vitamin A is 521% higher.
  • Goji berries have 149 times more sodium than prunes. While goji berries have 298mg of sodium, prunes have only 2mg.

The food types used in this comparison are Goji berries, dried and Plums, dried (prunes), uncooked.

Infographic

Goji berry vs Prunes 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%
Prunes
Prunes
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more CalciumCalcium +341.9%
Contains more IronIron +631.2%
Contains less SodiumSodium -99.3%

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%
Prunes
Prunes
10
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +7966.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Goji berry Prunes DV% diff.
Iron 6.8mg 0.93mg 73%
Vitamin C 48.4mg 0.6mg 53%
Vitamin K 59.5µg 50%
Copper 0.281mg 31%
Protein 14.26g 2.18g 24%
Fiber 13g 7.1g 24%
Potassium 732mg 22%
Fructose 12.45g 16%
Vitamin B6 0.205mg 16%
Calcium 190mg 43mg 15%
Vitamin B2 0.186mg 14%
Manganese 0.299mg 13%
Sodium 298mg 2mg 13%
Vitamin B3 1.882mg 12%
Magnesium 41mg 10%
Phosphorus 69mg 10%
Vitamin B5 0.422mg 8%
Calories 349kcal 240kcal 5%
Vitamin B1 0.051mg 4%
Zinc 0.44mg 4%
Vitamin A 39µg 4%
Carbs 77.06g 63.88g 4%
Vitamin E 0.43mg 3%
Starch 5.11g 2%
Choline 10.1mg 2%
Folate 4µg 1%
Selenium 0.3µg 1%
Fats 0.39g 0.38g 0%
Net carbs 64.06g 56.78g N/A
Sugar 45.61g 38.13g N/A
Saturated fat 0g 0.088g 0%
Monounsaturated fat 0.053g 0%
Polyunsaturated fat 0.062g 0%
Tryptophan 0.025mg 0%
Threonine 0.358mg 0.049mg 0%
Isoleucine 0.261mg 0.041mg 0%
Leucine 0.456mg 0.066mg 0%
Lysine 0.233mg 0.05mg 0%
Methionine 0.087mg 0.016mg 0%
Phenylalanine 0.271mg 0.052mg 0%
Valine 0.316mg 0.056mg 0%
Histidine 0.157mg 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +554.1%
Contains more CarbsCarbs +20.6%
Contains more WaterWater +312.3%
Contains more OtherOther +234.2%
~equal in Fats ~0.38g

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.