Goji berry vs. Raisin — In-Depth Nutrition Comparison
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How are goji berries and raisins different?
- Goji berries are higher than raisins in iron, vitamin C, fiber, and calcium.
- Goji berries cover your daily need for iron, 62% more than raisins.
- Goji berries contain 27 times more sodium than raisins. Goji berries contain 298mg of sodium, while raisins contain 11mg.
Goji berries, dried and Raisins, seedless types were used in this article.
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 | +280% |
| Contains more IronIron | +261.7% |
| Contains less SodiumSodium | -96.3% |
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 | +2004.3% |
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:
3.07 g
Fats:
0.46 g
Carbs:
79.18 g
Water:
15.43 g
Other:
1.86 g
| Contains more ProteinProtein | +364.5% |
| Contains more FatsFats | +17.9% |
| Contains more WaterWater | +105.7% |
| Contains more OtherOther | +135.4% |
~equal in
Carbs
~79.18g
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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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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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 | 1.88mg | 62% |
| Vitamin C | 48.4mg | 2.3mg | 51% |
| Fiber | 13g | 3.7g | 37% |
| Fructose | 29.68g | 37% | |
| Copper | 0.318mg | 35% | |
| Potassium | 749mg | 22% | |
| Protein | 14.26g | 3.07g | 22% |
| Phosphorus | 101mg | 14% | |
| Calcium | 190mg | 50mg | 14% |
| Vitamin B6 | 0.174mg | 13% | |
| Manganese | 0.299mg | 13% | |
| Sodium | 298mg | 11mg | 12% |
| Vitamin B2 | 0.125mg | 10% | |
| Vitamin B1 | 0.106mg | 9% | |
| Magnesium | 32mg | 8% | |
| Vitamin B3 | 0.766mg | 5% | |
| Vitamin K | 3.5µg | 3% | |
| Calories | 349kcal | 299kcal | 3% |
| Zinc | 0.22mg | 2% | |
| Vitamin B5 | 0.095mg | 2% | |
| Choline | 11.1mg | 2% | |
| Vitamin E | 0.12mg | 1% | |
| Starch | 2.7g | 1% | |
| Carbs | 77.06g | 79.18g | 1% |
| Folate | 5µg | 1% | |
| Selenium | 0.6µg | 1% | |
| Fats | 0.39g | 0.46g | 0% |
| Net carbs | 64.06g | 75.48g | N/A |
| Sugar | 45.61g | 59.19g | N/A |
| Saturated fat | 0g | 0.058g | 0% |
| Monounsaturated fat | 0.051g | 0% | |
| Polyunsaturated fat | 0.037g | 0% | |
| Tryptophan | 0.05mg | 0% | |
| Threonine | 0.358mg | 0.077mg | 0% |
| Isoleucine | 0.261mg | 0.057mg | 0% |
| Leucine | 0.456mg | 0.096mg | 0% |
| Lysine | 0.233mg | 0.084mg | 0% |
| Methionine | 0.087mg | 0.021mg | 0% |
| Phenylalanine | 0.271mg | 0.065mg | 0% |
| Valine | 0.316mg | 0.083mg | 0% |
| Histidine | 0.157mg | 0.072mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
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%
11%
Minerals Daily Need Coverage Score
35%
37%
Comparison summary
Which food is richer in minerals?
Raisin is relatively richer in minerals
Which food contains less Sodium?
Raisin contains less Sodium (difference - 287mg)
Which food is richer in vitamins?
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Goji berry is lower in Sugar (difference - 13.58g)
Which food is lower in Saturated fat?
Goji berry is lower in Saturated fat (difference - 0.058g)
Which food is lower in glycemic index?
Goji berry is lower in glycemic index (difference - 64)
Which food is cheaper?
Goji berry is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)