Quick Summary
When to Choose Goji Berries (Dried)
Choose Goji Berries (Dried) for more vitamin A (4500µg vs 54µg), more fiber (13g vs 1.6g), and more vitamin C (171mg vs 36mg) per 100g.
When to Choose Mango (Fresh)
Choose Mango (Fresh) for fewer calories (60 vs 350 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Goji Berries (Dried) | Mango (Fresh) | Winner |
|---|---|---|---|
| Calories | 350 | 60 | 🏆 Mango (Fresh) |
| Protein | 14.3g | 0g | 🏆 Goji Berries (Dried) |
| Carbohydrates | 77.1g | 15g | |
| Fiber | 12.9g | 1.6g | 🏆 Goji Berries (Dried) |
Key Vitamins & Minerals
Vitamin A
🏆 Goji Berries (Dried) has 83.4x more
Vitamin C
🏆 Goji Berries (Dried) has 4.7x more
Health Benefits Comparison
Goji Berries (Dried) Benefits
- Exceptionally high in vitamin A (140% DV) as beta-carotene
- Very high in vitamin C (84% DV)
- Rich in zeaxanthin for eye and macular health
- Provides all 8 essential amino acids (rare for fruit)
- Contains unique polysaccharides for immunity
Mango (Fresh) Benefits
- Very high vitamin C (67% DV) for immunity
- Excellent vitamin A source (25% DV) for eyes and skin
- Contains unique mangiferin antioxidant
- Good fiber source (3g per cup)
- Provides folate and vitamin B6
Practical Considerations
💰 Cost
Goji Berries (Dried): Moderate
Mango (Fresh): Moderate
🕒 Preparation
Goji Berries (Dried): Easy
Mango (Fresh): Easy
📦 Storage
Goji Berries (Dried): Refrigerate
Mango (Fresh): Refrigerate
🍽️ Versatility
Goji Berries (Dried): Very versatile
Mango (Fresh): Very versatile
The Bottom Line
Both Goji Berries (Dried) and Mango (Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Goji Berries (Dried) if: Choose Goji Berries (Dried) for more vitamin A (4500µg vs 54µg), more fiber (13g vs 1.6g), and more vitamin C (171mg vs 36mg) per 100g.
Choose Mango (Fresh) if: Choose Mango (Fresh) for fewer calories (60 vs 350 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Goji Berries (Dried) and Mango (Fresh) in Nutrivio
Compare how Goji Berries (Dried) and Mango (Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
