Apple vs. Goji Berry
Nutrition comparison of Apple and Goji Berry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
goji berry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and goji berry:
- Both apple and goji berry are high in dietary fiber.
- Apple has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Goji berry is an excellent source of Vitamin C, calcium, iron and protein.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Goji Berry (Goji berries, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goji berry is high in calories and apple has 85% less calories than goji berry - apple has 52 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to goji berry for fat. Apple has a macronutrient ratio of 2:96:3 and for goji berry, 16:84:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Goji Berry | |
|---|---|---|
| Protein | 2% | 16% |
| Carbohydrates | 96% | 84% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and apple has 82% less carbohydrates than goji berry - apple has 13.8g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both apple and goji berry are high in dietary fiber. Goji berry has 442% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and apple has 77% less sugar than goji berry - apple has 10.4g 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 53 times more protein than apple - apple has 0.26g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both apple and goji berry are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and goji berry does not contain significant amounts.
Vitamins
Vitamin C
Goji berry is an excellent source of Vitamin C and it has 952% more Vitamin C than apple - apple has 4.6mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Apple and goji berry contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Apple and goji berry contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Apple and goji berry contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Apple has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Goji Berry | |
|---|---|---|
| Thiamin | 0.017 MG | ~ |
| Riboflavin | 0.026 MG | ~ |
| Niacin | 0.091 MG | ~ |
| Pantothenic acid | 0.061 MG | ~ |
| Vitamin B6 | 0.041 MG | ~ |
| Folate | 3 UG | ~ |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 30 times more calcium than apple - apple has 6mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 55 times more iron than apple - apple has 0.12mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Apple has more potassium than goji berry - apple has 107mg 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Goji Berry (Goji berries, dried) .
Apple g
()
|
Daily Values (%) |
Goji Berry 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 apple or goji berry contain more calories in 100 grams?Goji berry is high in calories and apple has 90% less calories than goji berry - apple has 52 calories in 100g and goji berry has 349 calories.
Does apple or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and apple has 80% fewer carbohydrates than goji berry - apple has 13.8g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does apple or goji berry contain more calcium?
Goji berry is a rich source of calcium and it has 30 times more calcium than apple - apple has 6mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does apple or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 55 times more iron than apple - apple has 0.12mg of iron in 100 grams and goji berry has 6.8mg of iron.