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Goji berry vs. Tamarind — In-Depth Nutrition Comparison

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Important differences between goji berries and tamarind

  • Goji berries have more iron, vitamin C, fiber, and calcium than tamarind.
  • Goji berries' daily need coverage for iron is 50% more.
  • Goji berries contain 14 times more vitamin C than tamarind. Goji berries contain 48.4mg of vitamin C, while tamarind contains 3.5mg.
  • Tamarind contains less sodium.

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

Infographic

Goji berry vs Tamarind 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more CalciumCalcium +156.8%
Contains more IronIron +142.9%
Contains less SodiumSodium -90.6%
~equal in Manganese ~mg

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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin CVitamin C +1282.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more ProteinProtein +409.3%
Contains more CarbsCarbs +23.3%
Contains more FatsFats +53.8%
Contains more WaterWater +318.7%
Contains more OtherOther +241.8%

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 Tamarind
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Goji berry Tamarind DV% diff.
Vitamin C 48.4mg 3.5mg 50%
Iron 6.8mg 2.8mg 50%
Vitamin B1 0.428mg 36%
Fiber 13g 5.1g 32%
Protein 14.26g 2.8g 23%
Magnesium 92mg 22%
Potassium 628mg 18%
Phosphorus 113mg 16%
Vitamin B3 1.938mg 12%
Vitamin B2 0.152mg 12%
Calcium 190mg 74mg 12%
Sodium 298mg 28mg 12%
Copper 0.086mg 10%
Calories 349kcal 239kcal 6%
Carbs 77.06g 62.5g 5%
Vitamin B6 0.066mg 5%
Folate 14µg 4%
Vitamin B5 0.143mg 3%
Choline 8.6mg 2%
Selenium 1.3µg 2%
Vitamin K 2.8µg 2%
Saturated fat 0g 0.272g 1%
Zinc 0.1mg 1%
Vitamin E 0.1mg 1%
Fats 0.39g 0.6g 0%
Net carbs 64.06g 57.4g N/A
Sugar 45.61g 38.8g N/A
Vitamin A 2µg 0%
Monounsaturated fat 0.181g 0%
Polyunsaturated fat 0.059g 0%
Tryptophan 0.018mg 0%
Threonine 0.358mg 0%
Isoleucine 0.261mg 0%
Leucine 0.456mg 0%
Lysine 0.233mg 0.139mg 0%
Methionine 0.087mg 0.014mg 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 Tamarind
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
18%
Tamarind
Minerals Daily Need Coverage Score
35%
Goji berry
34%
Tamarind

Comparison summary

Which food is lower in Sugar?
Tamarind
Tamarind is lower in Sugar (difference - 6.81g)
Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 270mg)
Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food is lower in Saturated fat?
Goji berry
Goji berry is lower in Saturated fat (difference - 0.272g)
Which food is lower in glycemic index?
Goji berry
Goji berry is lower in glycemic index (difference - 23)
Which food is cheaper?
Goji berry
Goji berry is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.