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 iron, vitamin C, fiber, and calcium.
- Goji berries' daily need coverage for iron is 73% 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
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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.
| 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.
| Contains more Vitamin CVitamin C | +7966.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.26 g
Fats:
0.39 g
Carbs:
77.06 g
Water:
7.5 g
Other:
0.79 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
26%
Minerals Daily Need Coverage Score
35%
32%
Comparison summary
Which food is lower in Sugar?
Prunes is lower in Sugar (difference - 7.48g)
Which food contains less Sodium?
Prunes contains less Sodium (difference - 296mg)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food is lower in Saturated fat?
Goji berry is lower in Saturated fat (difference - 0.088g)
Which food is lower in glycemic index?
Goji berry is lower in glycemic index (difference - 29)
Which food is cheaper?
Goji berry is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)