Goji berries vs jackfruit: which is healthier?
They are about equally nutrient-dense: goji berries scores 63/100 and jackfruit 63/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Goji berries
349 kcal per 100 g. 5 tbsp: 28 g
Jackfruit
95 kcal per 100 g. 1 cup sliced: 165 g
Which to pick for your goal
- Fewer caloriesJackfruit349 vs 95 kcal per 100 g
- More proteinGoji berries14 vs 1.7 g per 100 g
- More fiberGoji berries13 vs 1.5 g per 100 g
- Less sugarJackfruit46 vs 19 g per 100 g
- More potassiumJackfruit0 vs 448 mg per 100 g
- Less saturated fatAbout even0 vs 0.2 g per 100 g
Nutrition side by side
| Nutrient | Goji berries, 100 g | Jackfruit, 100 g | Goji berries, 28 g | Jackfruit, 165 g |
|---|---|---|---|---|
| Calories | 349 kcal | 95 kcal | 98 kcal | 157 kcal |
| Protein | 14 g | 1.7 g | 4 g | 2.8 g |
| Carbohydrates | 77 g | 23 g | 22 g | 38 g |
| Sugars | 46 g | 19 g | 13 g | 31 g |
| Fiber | 13 g | 1.5 g | 3.6 g | 2.5 g |
| Fat | 0.4 g | 0.6 g | 0.1 g | 1.1 g |
| Saturated fat | 0 g | 0.2 g | 0 g | 0.3 g |
| Vitamin C | 48 mg | 14 mg | 14 mg | 23 mg |
| Vitamin A | 0 µg | 5 µg | 0 µg | 8.3 µg |
| Potassium | 0 mg | 448 mg | 0 mg | 739 mg |
| Iron | 6.8 mg | 0.2 mg | 1.9 mg | 0.4 mg |
| Calcium | 190 mg | 24 mg | 53 mg | 40 mg |
| Magnesium | 0 mg | 29 mg | 0 mg | 48 mg |
| Sodium | 298 mg | 2 mg | 83 mg | 3.3 mg |
Last updated . Scores use the HowHealthyIs Score method.