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Gooseberry vs. Goji berry — In-Depth Nutrition Comparison

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What are the differences between gooseberries and goji berries?

  • Goji berries are richer than gooseberries in iron, fiber, vitamin C, and calcium.
  • Goji berries' daily need coverage for iron is 81% more.
  • The amount of sodium in gooseberries is lower.

We used Gooseberries, raw and Goji berries, dried types in this article.

Infographic

Gooseberry vs Goji berry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
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%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +660%
Contains more IronIron +2093.5%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 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 161% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +74.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
14% 77% 8%
Protein: 14.26 g
Fats: 0.39 g
Carbs: 77.06 g
Water: 7.5 g
Other: 0.79 g
Contains more FatsFats +48.7%
Contains more WaterWater +1071.6%
Contains more ProteinProtein +1520.5%
Contains more CarbsCarbs +657%
Contains more OtherOther +61.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gooseberry Goji berry
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 Gooseberry Goji berry DV% diff.
Iron 0.31mg 6.8mg 81%
Fiber 4.3g 13g 35%
Protein 0.88g 14.26g 27%
Vitamin C 27.7mg 48.4mg 23%
Carbs 10.18g 77.06g 22%
Calcium 25mg 190mg 17%
Calories 44kcal 349kcal 15%
Sodium 1mg 298mg 13%
Copper 0.07mg 8%
Vitamin B6 0.08mg 6%
Vitamin B5 0.286mg 6%
Manganese 0.144mg 6%
Potassium 198mg 6%
Phosphorus 27mg 4%
Vitamin B1 0.04mg 3%
Polyunsaturated fat 0.317g 2%
Vitamin A 15µg 2%
Vitamin E 0.37mg 2%
Magnesium 10mg 2%
Vitamin B2 0.03mg 2%
Vitamin B3 0.3mg 2%
Folate 6µg 2%
Selenium 0.6µg 1%
Zinc 0.12mg 1%
Fats 0.58g 0.39g 0%
Net carbs 5.88g 64.06g N/A
Sugar 45.61g N/A
Saturated fat 0.038g 0g 0%
Monounsaturated fat 0.051g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Goji berry
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
13%
Gooseberry
12%
Goji berry
Minerals Daily Need Coverage Score
10%
Gooseberry
35%
Goji berry

Comparison summary

Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 45.61g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 297mg)
Which food is richer in minerals?
Gooseberry
Gooseberry is relatively richer in minerals
Which food is richer in vitamins?
Gooseberry
Gooseberry is relatively richer in vitamins
Which food is lower in Saturated fat?
Goji berry
Goji berry is lower in Saturated fat (difference - 0.038g)
Which food is lower in glycemic index?
Goji berry
Goji berry is lower in glycemic index (difference - 15)
Which food is cheaper?
Goji berry
Goji berry is cheaper (difference - $0.5)
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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/nutrients
  2. Goji berry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173032/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.