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Goji berry vs. Rose apple — In-Depth Nutrition Comparison

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Important differences between goji berries and rose apple

  • Goji berries have more iron, vitamin C, and calcium than rose apple.
  • Goji berries' daily need coverage for iron is 84% more.

The food varieties used in the comparison are Goji berries, dried and Rose-apples, raw.

Infographic

Goji berry vs Rose apple 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 8.7% 11% 2.6% 5.3% 1.6% 3.4% 0% 3.8% 0%
Contains more CalciumCalcium +555.2%
Contains more IronIron +9614.3%
Contains less SodiumSodium -100%
~equal in Selenium ~µg

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 74% 5.7% 0% 0% 5% 6.9% 15% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +117%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~µg
~equal in Choline ~mg

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
6% 93%
Protein: 0.6 g
Fats: 0.3 g
Carbs: 5.7 g
Water: 93 g
Other: 0.4 g
Contains more ProteinProtein +2276.7%
Contains more FatsFats +30%
Contains more CarbsCarbs +1251.9%
Contains more OtherOther +97.5%
Contains more WaterWater +1140%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goji berry Rose apple
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Goji berry Rose apple DV% diff.
Iron 6.8mg 0.07mg 84%
Fiber 13g 52%
Vitamin C 48.4mg 22.3mg 29%
Protein 14.26g 0.6g 27%
Carbs 77.06g 5.7g 24%
Calories 349kcal 25kcal 16%
Calcium 190mg 29mg 16%
Sodium 298mg 0mg 13%
Vitamin B3 0.8mg 5%
Potassium 123mg 4%
Vitamin B2 0.03mg 2%
Vitamin B1 0.02mg 2%
Copper 0.016mg 2%
Vitamin A 17µg 2%
Manganese 0.029mg 1%
Phosphorus 8mg 1%
Zinc 0.06mg 1%
Magnesium 5mg 1%
Fats 0.39g 0.3g 0%
Net carbs 64.06g 5.7g N/A
Sugar 45.61g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goji berry Rose apple
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Goji berry
8%
Rose apple
Minerals Daily Need Coverage Score
35%
Goji berry
4%
Rose apple

Comparison summary

Which food is lower in Sugar?
Rose apple
Rose apple is lower in Sugar (difference - 45.61g)
Which food contains less Sodium?
Rose apple
Rose apple contains less Sodium (difference - 298mg)
Which food is lower in Saturated fat?
Rose apple
Rose apple is lower in Saturated fat (difference - 0g)
Which food is richer in minerals?
Rose apple
Rose apple is relatively richer in minerals
Which food is richer in vitamins?
Rose apple
Rose apple is relatively richer in vitamins
Which food is lower in glycemic index?
Goji berry
Goji berry is lower in glycemic index (difference - 64)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Rose apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168171/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.