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Goji berry vs. Raspberry — In-Depth Nutrition Comparison

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Important differences between goji berries and raspberries

  • Goji berries have more vitamin A, iron, fiber, vitamin C, and calcium than raspberries.
  • Goji berries' daily need coverage for vitamin A is 536% more.
  • Goji berries contain 298 times more sodium than raspberries. Goji berries contain 298mg of sodium, while raspberries contain 1mg.

The food varieties used in the comparison are Goji berries, dried and Raspberries, raw.

Infographic

Goji berry vs Raspberry 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more CalciumCalcium +660%
Contains more IronIron +885.5%
Contains less SodiumSodium -99.7%

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%
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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin CVitamin C +84.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Goji berry Raspberry DV% diff.
Iron 6.8mg 0.69mg 76%
Manganese 0.67mg 29%
Protein 14.26g 1.2g 26%
Fiber 13g 6.5g 26%
Vitamin C 48.4mg 26.2mg 25%
Carbs 77.06g 11.94g 22%
Calcium 190mg 25mg 17%
Calories 349kcal 52kcal 15%
Sodium 298mg 1mg 13%
Copper 0.09mg 10%
Vitamin B5 0.329mg 7%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Magnesium 22mg 5%
Folate 21µg 5%
Potassium 151mg 4%
Vitamin B3 0.598mg 4%
Zinc 0.42mg 4%
Phosphorus 29mg 4%
Vitamin B6 0.055mg 4%
Polyunsaturated fat 0.375g 3%
Vitamin B1 0.032mg 3%
Vitamin B2 0.038mg 3%
Fructose 2.35g 3%
Choline 12.3mg 2%
Fats 0.39g 0.65g 0%
Net carbs 64.06g 5.44g N/A
Sugar 45.61g 4.42g N/A
Vitamin A 2µg 0%
Selenium 0.2µg 0%
Saturated fat 0g 0.019g 0%
Monounsaturated fat 0.064g 0%
Threonine 0.358mg 0%
Isoleucine 0.261mg 0%
Leucine 0.456mg 0%
Lysine 0.233mg 0%
Methionine 0.087mg 0%
Phenylalanine 0.271mg 0%
Valine 0.316mg 0%
Histidine 0.157mg 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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +1088.3%
Contains more CarbsCarbs +545.4%
Contains more OtherOther +71.7%
Contains more FatsFats +66.7%
Contains more WaterWater +1043.3%

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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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.