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  6. Mandarin orange vs. Goji berries

Mandarin orange vs. Goji berries — In-Depth Nutrition Comparison

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How are Mandarin orange and Goji berries different?

  • Goji berries are higher than Mandarin orange in Iron, Fiber, Vitamin C, and Calcium.
  • Goji berries covers your daily need of Iron 83% more than Mandarin orange.
  • Mandarin orange is lower in Sugar.

Tangerines, (mandarin oranges), raw and Goji berries, dried types were used in this article.

Infographic

Mandarin orange vs Goji berries 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
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 -99.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +413.5%
Contains more IronIron +4433.3%

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 89% 41% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
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% 1609% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 CholineCholine +∞%
Contains more Vitamin CVitamin C +81.3%
Contains more Vitamin AVitamin A +3838.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 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 WaterWater +1035.6%
Contains more ProteinProtein +1660.5%
Contains more FatsFats +25.8%
Contains more CarbsCarbs +477.7%
Contains more OtherOther +113.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mandarin orange Goji berries
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 Mandarin orange Goji berries Opinion
Calories 53kcal 349kcal Goji berries
Protein 0.81g 14.26g Goji berries
Fats 0.31g 0.39g Goji berries
Vitamin C 26.7mg 48.4mg Goji berries
Net carbs 11.54g 64.06g Goji berries
Carbs 13.34g 77.06g Goji berries
Magnesium 12mg Mandarin orange
Calcium 37mg 190mg Goji berries
Potassium 166mg Mandarin orange
Iron 0.15mg 6.8mg Goji berries
Sugar 10.58g 45.61g Mandarin orange
Fiber 1.8g 13g Goji berries
Copper 0.042mg Mandarin orange
Zinc 0.07mg Mandarin orange
Phosphorus 20mg Mandarin orange
Sodium 2mg 298mg Mandarin orange
Vitamin A 681IU 26822IU Goji berries
Vitamin A 34µg Mandarin orange
Vitamin E 0.2mg Mandarin orange
Manganese 0.039mg Mandarin orange
Selenium 0.1µg Mandarin orange
Vitamin B1 0.058mg Mandarin orange
Vitamin B2 0.036mg Mandarin orange
Vitamin B3 0.376mg Mandarin orange
Vitamin B5 0.216mg Mandarin orange
Vitamin B6 0.078mg Mandarin orange
Folate 16µg Mandarin orange
Choline 10.2mg Mandarin orange
Saturated Fat 0.039g 0g Goji berries
Monounsaturated Fat 0.06g Mandarin orange
Polyunsaturated fat 0.065g Mandarin orange
Tryptophan 0.002mg Mandarin orange
Threonine 0.016mg 0.358mg Goji berries
Isoleucine 0.017mg 0.261mg Goji berries
Leucine 0.028mg 0.456mg Goji berries
Lysine 0.032mg 0.233mg Goji berries
Methionine 0.002mg 0.087mg Goji berries
Phenylalanine 0.018mg 0.271mg Goji berries
Valine 0.021mg 0.316mg Goji berries
Histidine 0.011mg 0.157mg Goji berries
Fructose 2.4g Mandarin orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Goji berries
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
16%
Mandarin orange
136%
Goji berries
Minerals Daily Need Coverage Score
7%
Mandarin orange
35%
Goji berries

Comparison summary

Which food is lower in Sugar?
Mandarin orange
Mandarin orange is lower in Sugar (difference - 35.03g)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 296mg)
Which food is richer in minerals?
Mandarin orange
Mandarin orange is relatively richer in minerals
Which food is richer in vitamins?
Mandarin orange
Mandarin orange is relatively richer in vitamins
Which food is lower in Saturated Fat?
Goji berries
Goji berries is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Goji berries
Goji berries is lower in glycemic index (difference - 47)
Which food is cheaper?
Goji berries
Goji berries is cheaper (difference - $0.4)
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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/nutrients
  2. Goji berries - 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.