Goji berry vs. Carissa (natal-plum) — In-Depth Nutrition Comparison

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Differences between goji berries and carissa (natal-plum)

Goji berries are higher than carissa (natal-plum) in iron, protein, carbs, calcium, and vitamin C.
Goji berries' daily need coverage for iron is 69% higher.
Goji berries have 99 times more sodium than carissa (natal-plum). While goji berries have 298mg of sodium, carissa (natal-plum) has only 3mg.

The food types used in this comparison are Goji berries, dried and Carissa, (natal-plum), raw.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Goji berry

Carissa (natal-plum)

Contains more CalciumCalcium	+1627.3%
Contains more IronIron	+419.1%

Contains more MagnesiumMagnesium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more CopperCopper	+∞%
Contains more PhosphorusPhosphorus	+∞%
Contains less SodiumSodium	-99%

~equal in Zinc ~mg

~equal in Manganese ~mg

~equal in Selenium ~µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Goji berry

Carissa (natal-plum)

Contains more Vitamin CVitamin C

+27.4%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B6 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	6.8mg	1.31mg	69%
Fiber	13g		52%
Protein	14.26g	0.5g	28%
Copper		0.21mg	23%
Carbs	77.06g	13.63g	21%
Calcium	190mg	11mg	18%
Calories	349kcal	62kcal	14%
Sodium	298mg	3mg	13%
Vitamin C	48.4mg	38mg	12%
Potassium		260mg	8%
Vitamin B2		0.06mg	5%
Magnesium		16mg	4%
Vitamin B1		0.04mg	3%
Fats	0.39g	1.3g	1%
Phosphorus		7mg	1%
Vitamin B3		0.2mg	1%
Protein per 100 calories	4.1g	0.81g	N/A
Calories per 10 g protein	245kcal	1240kcal	N/A
Weight per 100 calories	29g	161g	N/A
Net carbs	64.06g	13.63g	N/A
Sugar	45.61g		N/A
Vitamin A		2µg	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%