Kiwi vs. Goji berry — In-Depth Nutrition Comparison
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How are kiwi and goji berries different?
- Kiwi is richer in vitamin C, while goji berries are higher in iron, fiber, and calcium.
- Goji berries cover your daily need for iron, 81% more than kiwi.
- Kiwi contains 2 times more vitamin C than goji berries. Kiwi contains 92.7mg of vitamin C, while goji berries contain 48.4mg.
- Kiwi is lower in sugar.
Kiwifruit, green, raw and Goji berries, dried types were used in this article.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +458.8% |
| 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.
| Contains more Vitamin CVitamin C | +91.5% |
| 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 Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
14.26 g
Fats:
0.39 g
Carbs:
77.06 g
Water:
7.5 g
Other:
0.79 g
| Contains more FatsFats | +33.3% |
| Contains more WaterWater | +1007.6% |
| Contains more ProteinProtein | +1150.9% |
| Contains more CarbsCarbs | +425.6% |
| Contains more OtherOther | +29.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0.31mg | 6.8mg | 81% |
| Vitamin C | 92.7mg | 48.4mg | 49% |
| Fiber | 3g | 13g | 40% |
| Vitamin K | 40.3µg | 34% | |
| Protein | 1.14g | 14.26g | 26% |
| Carbs | 14.66g | 77.06g | 21% |
| Calcium | 34mg | 190mg | 16% |
| Calories | 61kcal | 349kcal | 14% |
| Copper | 0.13mg | 14% | |
| Sodium | 3mg | 298mg | 13% |
| Vitamin E | 1.46mg | 10% | |
| Potassium | 312mg | 9% | |
| Folate | 25µg | 6% | |
| Vitamin B6 | 0.063mg | 5% | |
| Fructose | 4.35g | 5% | |
| Phosphorus | 34mg | 5% | |
| Manganese | 0.098mg | 4% | |
| Magnesium | 17mg | 4% | |
| Vitamin B5 | 0.183mg | 4% | |
| Vitamin B3 | 0.341mg | 2% | |
| Polyunsaturated fat | 0.287g | 2% | |
| Vitamin B1 | 0.027mg | 2% | |
| Vitamin B2 | 0.025mg | 2% | |
| Zinc | 0.14mg | 1% | |
| Choline | 7.8mg | 1% | |
| Fats | 0.52g | 0.39g | 0% |
| Net carbs | 11.66g | 64.06g | N/A |
| Sugar | 8.99g | 45.61g | N/A |
| Vitamin A | 4µg | 0% | |
| Selenium | 0.2µg | 0% | |
| Saturated fat | 0.029g | 0g | 0% |
| Monounsaturated fat | 0.047g | 0% | |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0.358mg | 0% |
| Isoleucine | 0.051mg | 0.261mg | 0% |
| Leucine | 0.066mg | 0.456mg | 0% |
| Lysine | 0.061mg | 0.233mg | 0% |
| Methionine | 0.024mg | 0.087mg | 0% |
| Phenylalanine | 0.044mg | 0.271mg | 0% |
| Valine | 0.057mg | 0.316mg | 0% |
| Histidine | 0.027mg | 0.157mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
39%
12%
Minerals Daily Need Coverage Score
14%
35%
Comparison summary
Which food is lower in Sugar?
Kiwi is lower in Sugar (difference - 36.62g)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 295mg)
Which food is richer in minerals?
Kiwi is relatively richer in minerals
Which food is richer in vitamins?
Kiwi is relatively richer in vitamins
Which food is lower in Saturated fat?
Goji berry is lower in Saturated fat (difference - 0.029g)
Which food is lower in glycemic index?
Goji berry is lower in glycemic index (difference - 58)
Which food is cheaper?
Goji berry is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)