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Rose hips vs. Goji berry — In-Depth Nutrition Comparison

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Summary of differences between rose hips and goji berries

  • Rose hips have more vitamin C and fiber, while goji berries have more iron.
  • Rose hips cover your daily need for vitamin C, 420% more than goji berries.
  • Rose hips contain 2 times more fiber than goji berries. While rose hips contain 24.1g of fiber, goji berries contain only 13g.
  • The amount of sugar in rose hips is lower.

These are the specific foods used in this comparison Rose Hips, wild (Northern Plains Indians) and Goji berries, dried.

Infographic

Rose hips vs Goji berry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
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 -98.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +12.4%
Contains more IronIron +541.5%
~equal in Selenium ~µg

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 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
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 CVitamin C +780.2%
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 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 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 +682.1%
Contains more OtherOther +49.4%
Contains more ProteinProtein +791.3%
Contains more FatsFats +14.7%
Contains more CarbsCarbs +101.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rose hips Goji berry
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Rose hips Goji berry DV% diff.
Vitamin C 426mg 48.4mg 420%
Iron 1.06mg 6.8mg 72%
Manganese 1.02mg 44%
Fiber 24.1g 13g 44%
Vitamin E 5.84mg 39%
Protein 1.6g 14.26g 25%
Vitamin A 217µg 24%
Vitamin K 25.9µg 22%
Vitamin B5 0.8mg 16%
Magnesium 69mg 16%
Sodium 4mg 298mg 13%
Carbs 38.22g 77.06g 13%
Vitamin B2 0.166mg 13%
Potassium 429mg 13%
Copper 0.113mg 13%
Calories 162kcal 349kcal 9%
Phosphorus 61mg 9%
Vitamin B3 1.3mg 8%
Vitamin B6 0.076mg 6%
Zinc 0.25mg 2%
Choline 12mg 2%
Calcium 169mg 190mg 2%
Vitamin B1 0.016mg 1%
Folate 3µg 1%
Fructose 1.16g 1%
Fats 0.34g 0.39g 0%
Net carbs 14.12g 64.06g N/A
Sugar 2.58g 45.61g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rose hips Goji berry
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
140%
Rose hips
12%
Goji berry
Minerals Daily Need Coverage Score
38%
Rose hips
35%
Goji berry

Comparison summary

Which food is lower in Cholesterol?
Rose hips
Rose hips is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Rose hips
Rose hips is lower in Sugar (difference - 43.03g)
Which food contains less Sodium?
Rose hips
Rose hips contains less Sodium (difference - 294mg)
Which food is lower in Saturated fat?
Rose hips
Rose hips is lower in Saturated fat (difference - 0g)
Which food is richer in minerals?
Rose hips
Rose hips is relatively richer in minerals
Which food is richer in vitamins?
Rose hips
Rose hips is relatively richer in vitamins
Which food is lower in glycemic index?
Goji berry
Goji berry is lower in glycemic index (difference - 64)
Which food is cheaper?
Goji berry
Goji berry is cheaper (difference - $2)

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. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.