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Mulberry vs. Goji berries — In-Depth Nutrition Comparison

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Significant differences between Mulberry and Goji berries

  • Goji berries are richer than Mulberry in Iron, Fiber, Calcium, and Vitamin C.
  • Goji berries covers your daily Iron needs 62% more than Mulberry.
  • Mulberry is lower in Sugar.

Specific food types used in this comparison are Mulberries, raw and Goji berries, dried.

Infographic

Mulberry 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.
Contains less Sodium -96.6%
Contains more Calcium +387.2%
Contains more Iron +267.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 69% 13% 16% 17% 1.3% 3.3% 20% 0% 3.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 255% 0% 0% 0% 39% 0% 0% 0% 0%
Contains less Sodium -96.6%
Contains more Calcium +387.2%
Contains more Iron +267.6%

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 A +107188%
Contains more Vitamin C +33%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1.5% 17% 0% 121% 7.3% 23% 12% 0% 12% 4.5% 0% 6.7% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1609% 0% 0% 161% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +107188%
Contains more Vitamin C +33%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1069.1%
Contains more Protein +890.3%
Contains more Carbs +686.3%
Contains more Other +14.5%
Equal in Fats - 0.39
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 Water +1069.1%
Contains more Protein +890.3%
Contains more Carbs +686.3%
Contains more Other +14.5%
Equal in Fats - 0.39

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mulberry 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 Mulberry Goji berries Opinion
Net carbs 8.1g 64.06g Goji berries
Protein 1.44g 14.26g Goji berries
Fats 0.39g 0.39g
Carbs 9.8g 77.06g Goji berries
Calories 43kcal 349kcal Goji berries
Sugar 8.1g 45.61g Mulberry
Fiber 1.7g 13g Goji berries
Calcium 39mg 190mg Goji berries
Iron 1.85mg 6.8mg Goji berries
Magnesium 18mg Mulberry
Phosphorus 38mg Mulberry
Potassium 194mg Mulberry
Sodium 10mg 298mg Mulberry
Zinc 0.12mg Mulberry
Copper 0.06mg Mulberry
Selenium 0.6µg Mulberry
Vitamin A 25IU 26822IU Goji berries
Vitamin A RAE 1µg Mulberry
Vitamin E 0.87mg Mulberry
Vitamin C 36.4mg 48.4mg Goji berries
Vitamin B1 0.029mg Mulberry
Vitamin B2 0.101mg Mulberry
Vitamin B3 0.62mg Mulberry
Vitamin B6 0.05mg Mulberry
Folate 6µg Mulberry
Choline 12.3mg Mulberry
Vitamin K 7.8µg Mulberry
Threonine 0.358mg Goji berries
Isoleucine 0.261mg Goji berries
Leucine 0.456mg Goji berries
Lysine 0.233mg Goji berries
Methionine 0.087mg Goji berries
Phenylalanine 0.271mg Goji berries
Valine 0.316mg Goji berries
Histidine 0.157mg Goji berries
Saturated Fat 0.027g 0g Goji berries
Monounsaturated Fat 0.041g Mulberry
Polyunsaturated fat 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Goji berries
Low Fats diet Equal
Low Carbs diet ok
Low Calories 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
17%
Mulberry
136%
Goji berries
Minerals Daily Need Coverage Score
16%
Mulberry
35%
Goji berries

Comparison summary

Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 37.51g)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 288mg)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food is lower in Saturated Fat?
Goji berries
Goji berries is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Goji berries
Goji berries is lower in glycemic index (difference - 25)
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.