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Mulberry vs. Goji berry — In-Depth Nutrition Comparison

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Significant differences between mulberries and goji berries

  • Goji berries are richer than mulberries in vitamin A, iron, fiber, calcium, and vitamin C.
  • Goji berries cover your daily vitamin A needs 536% more than mulberries.
  • Mulberries are lower in sugar.

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

Infographic

Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 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 -96.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +387.2%
Contains more IronIron +267.6%
~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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
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 B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +33%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Mulberry Goji berry DV% diff.
Iron 1.85mg 6.8mg 62%
Fiber 1.7g 13g 45%
Protein 1.44g 14.26g 26%
Carbs 9.8g 77.06g 22%
Calories 43kcal 349kcal 15%
Calcium 39mg 190mg 15%
Vitamin C 36.4mg 48.4mg 13%
Sodium 10mg 298mg 13%
Vitamin B2 0.101mg 8%
Copper 0.06mg 7%
Vitamin K 7.8µg 7%
Potassium 194mg 6%
Vitamin E 0.87mg 6%
Phosphorus 38mg 5%
Vitamin B3 0.62mg 4%
Magnesium 18mg 4%
Vitamin B6 0.05mg 4%
Choline 12.3mg 2%
Vitamin B1 0.029mg 2%
Folate 6µg 2%
Polyunsaturated fat 0.207g 1%
Selenium 0.6µg 1%
Zinc 0.12mg 1%
Fats 0.39g 0.39g 0%
Net carbs 8.1g 64.06g N/A
Sugar 8.1g 45.61g N/A
Vitamin A 1µg 0%
Saturated fat 0.027g 0g 0%
Monounsaturated fat 0.041g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 WaterWater +1069.1%
Contains more ProteinProtein +890.3%
Contains more CarbsCarbs +686.3%
Contains more OtherOther +14.5%
~equal in Fats ~0.39g

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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 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.