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Raspberry vs. Goji berries — In-Depth Nutrition Comparison

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Important differences between Raspberry and Goji berries

  • Goji berries have more Iron, Fiber, Vitamin C, and Calcium than Raspberry.
  • Goji berries' daily need coverage for Iron is 76% more.
  • Raspberry contains less Sugar.

The food varieties used in the comparison are Raspberries, raw and Goji berries, dried.

Infographic

Raspberry 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 -99.7%
Contains more Calcium +660%
Contains more Iron +885.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7.5% 26% 16% 12% 13% 0.13% 11% 30% 87% 1.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 255% 0% 0% 0% 39% 0% 0% 0% 0%
Contains less Sodium -99.7%
Contains more Calcium +660%
Contains more Iron +885.5%

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 A +81178.8%
Contains more Vitamin C +84.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 17% 0% 87% 8% 8.8% 11% 20% 13% 16% 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 +81178.8%
Contains more Vitamin C +84.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +66.7%
Contains more Water +1043.3%
Contains more Protein +1088.3%
Contains more Carbs +545.4%
Contains more Other +71.7%
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 Fats +66.7%
Contains more Water +1043.3%
Contains more Protein +1088.3%
Contains more Carbs +545.4%
Contains more Other +71.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raspberry 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 Raspberry Goji berries Opinion
Net carbs 5.44g 64.06g Goji berries
Protein 1.2g 14.26g Goji berries
Fats 0.65g 0.39g Raspberry
Carbs 11.94g 77.06g Goji berries
Calories 52kcal 349kcal Goji berries
Fructose 2.35g Raspberry
Sugar 4.42g 45.61g Raspberry
Fiber 6.5g 13g Goji berries
Calcium 25mg 190mg Goji berries
Iron 0.69mg 6.8mg Goji berries
Magnesium 22mg Raspberry
Phosphorus 29mg Raspberry
Potassium 151mg Raspberry
Sodium 1mg 298mg Raspberry
Zinc 0.42mg Raspberry
Copper 0.09mg Raspberry
Manganese 0.67mg Raspberry
Selenium 0.2µg Raspberry
Vitamin A 33IU 26822IU Goji berries
Vitamin A RAE 2µg Raspberry
Vitamin E 0.87mg Raspberry
Vitamin C 26.2mg 48.4mg Goji berries
Vitamin B1 0.032mg Raspberry
Vitamin B2 0.038mg Raspberry
Vitamin B3 0.598mg Raspberry
Vitamin B5 0.329mg Raspberry
Vitamin B6 0.055mg Raspberry
Folate 21µg Raspberry
Choline 12.3mg Raspberry
Vitamin K 7.8µg Raspberry
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 0.019g 0g Goji berries
Monounsaturated Fat 0.064g Raspberry
Polyunsaturated fat 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Goji berries
Low Fats diet ok
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
16%
Raspberry
136%
Goji berries
Minerals Daily Need Coverage Score
20%
Raspberry
35%
Goji berries

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 41.19g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 297mg)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in Saturated Fat?
Goji berries
Goji berries is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Goji berries
Goji berries is lower in glycemic index (difference - 26)
Which food is cheaper?
Goji berries
Goji berries is cheaper (difference - $0.7)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.