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  6. Goji berry vs. Rose hips

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

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Summary of differences between goji berries and rose hips

  • Goji berries have more vitamin A and iron, while rose hips have more vitamin C and fiber.
  • Goji berries cover your daily need for vitamin A, 450% more than rose hips.
  • Goji berries contain 75 times more sodium than rose hips. While goji berries contain 298mg of sodium, rose hips contain only 4mg.

These are the specific foods used in this comparison Goji berries, dried and Rose Hips, wild (Northern Plains Indians).

Infographic

Goji berry vs Rose hips 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 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
Contains more CalciumCalcium +12.4%
Contains more IronIron +541.5%
Contains less SodiumSodium -98.7%
~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 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
Contains more Vitamin CVitamin C +780.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Goji berry Rose hips DV% diff.
Vitamin C 48.4mg 426mg 420%
Iron 6.8mg 1.06mg 72%
Manganese 1.02mg 44%
Fiber 13g 24.1g 44%
Vitamin E 5.84mg 39%
Protein 14.26g 1.6g 25%
Vitamin A 217µg 24%
Vitamin K 25.9µg 22%
Vitamin B5 0.8mg 16%
Magnesium 69mg 16%
Sodium 298mg 4mg 13%
Carbs 77.06g 38.22g 13%
Vitamin B2 0.166mg 13%
Potassium 429mg 13%
Copper 0.113mg 13%
Calories 349kcal 162kcal 9%
Phosphorus 61mg 9%
Vitamin B3 1.3mg 8%
Vitamin B6 0.076mg 6%
Zinc 0.25mg 2%
Choline 12mg 2%
Calcium 190mg 169mg 2%
Vitamin B1 0.016mg 1%
Folate 3µg 1%
Fructose 1.16g 1%
Fats 0.39g 0.34g 0%
Net carbs 64.06g 14.12g N/A
Sugar 45.61g 2.58g 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%

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
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
Contains more ProteinProtein +791.3%
Contains more FatsFats +14.7%
Contains more CarbsCarbs +101.6%
Contains more WaterWater +682.1%
Contains more OtherOther +49.4%

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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. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.