Goji Berry vs. Mango
Nutrition comparison of Goji Berry and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and mango:
- Both mango and goji berry are high in Vitamin C.
- Goji berry is an excellent source of calcium, dietary fiber, iron and protein.
- Mango has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mango has signficantly more potassium than goji berry.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goji berry is high in calories and mango has 83% less calories than goji berry - mango has 60 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is heavier in protein, lighter in carbs and lighter in fat compared to mango per calorie. Goji berry has a macronutrient ratio of 16:84:0 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Mango | |
|---|---|---|
| Protein | 16% | 5% |
| Carbohydrates | 84% | 90% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and mango has 81% less carbohydrates than goji berry - mango has 15g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Goji berry is an excellent source of dietary fiber and it has 713% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and mango has 70% less sugar than goji berry - mango has 13.7g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Goji berry is an excellent source of protein and it has 16 times more protein than mango - mango has 0.82g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both mango and goji berry are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and goji berry does not contain significant amounts.
Vitamins
Vitamin C
Both mango and goji berry are high in Vitamin C. Goji berry has 33% more Vitamin C than mango - mango has 36.4mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than goji berry - mango has 54ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Mango has more Vitamin E than goji berry - mango has 0.9mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Mango and goji berry contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Mango has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Mango | |
|---|---|---|
| Thiamin | ~ | 0.028 MG |
| Riboflavin | ~ | 0.038 MG |
| Niacin | ~ | 0.669 MG |
| Pantothenic acid | ~ | 0.197 MG |
| Vitamin B6 | ~ | 0.119 MG |
| Folate | ~ | 43 UG |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 16 times more calcium than mango - mango has 11mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 41 times more iron than mango - mango has 0.16mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Mango has signficantly more potassium than goji berry - mango has 168mg of potassium per 100 grams and goji berry does not contain significant amounts.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Goji Berry (Goji berries, dried) and Mango (Mangos, raw) .
Goji Berry g
()
|
Daily Values (%) |
Mango g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mango or goji berry contain more calories in 100 grams?Goji berry is high in calories and mango has 80% less calories than goji berry - mango has 60 calories in 100g and goji berry has 349 calories.
Does mango or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and mango has 80% fewer carbohydrates than goji berry - mango has 15g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does mango or goji berry contain more calcium?
Goji berry is a rich source of calcium and it has 16 times more calcium than mango - mango has 11mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does mango or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 41 times more iron than mango - mango has 0.16mg of iron in 100 grams and goji berry has 6.8mg of iron.