Dates vs. Goji Berry
Nutrition comparison of Dates and Goji Berry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
goji berry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and goji berry:
- Both dates and goji berry are high in calcium, calories, carbohydrates, dietary fiber and sugar.
- Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Date is an excellent source of potassium.
- Goji berry is an excellent source of Vitamin C, iron and protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Goji Berry (Goji berries, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and goji berry are high in calories. Goji berry has 26% more calories than date - date has 277 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and similar to goji berry for fat. Dates has a macronutrient ratio of 2:98:0 and for goji berry, 16:84:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Goji Berry | |
|---|---|---|
| Protein | 2% | 16% |
| Carbohydrates | 98% | 84% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and goji berry are high in carbohydrates. Date is very similar to date for carbohydrates - date has 75g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both dates and goji berry are high in dietary fiber. Goji berry has 94% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Both dates and goji berry are high in sugar. Date has 46% more sugar than goji berry - date has 66.5g 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 688% more protein than date - date has 1.8g of protein per 100 grams and goji berry has 14.3g of protein.
Vitamins
Vitamin C
Goji berry is an excellent source of Vitamin C and it has more Vitamin C than date - goji berry has 48.4mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than goji berry - date has 7ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Dates and goji berry contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Dates | Goji Berry | |
|---|---|---|
| Thiamin | 0.05 MG | ~ |
| Riboflavin | 0.06 MG | ~ |
| Niacin | 1.61 MG | ~ |
| Pantothenic acid | 0.805 MG | ~ |
| Vitamin B6 | 0.249 MG | ~ |
| Folate | 15 UG | ~ |
Minerals
calcium
Both dates and goji berry are high in calcium. Goji berry has 197% more calcium than date - date has 64mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 656% more iron than date - date has 0.9mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Date is an excellent source of potassium and it has more potassium than goji berry - date has 696mg 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: Dates (Dates, medjool) and Goji Berry (Goji berries, dried) .
Dates 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 dates or goji berry contain more calories in 100 grams?Both dates and goji berry are high in calories. Goji berry has 30% more calories than date - date has 277 calories in 100g and goji berry has 349 calories.
Does dates or goji berry have more carbohydrates?
By weight, both dates and goji berry are high in carbohydrates. date is very similar to date for carbohydrates - date has 75g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does dates or goji berry contain more calcium?
Both dates and goji berry are high in calcium. Goji berry has 200% more calcium than date - date has 64mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does dates or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 660% more iron than date - date has 0.9mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does dates or goji berry contain more potassium?
Date is a rich source of potassium and it has more potassium than goji berry - date has 696mg of potassium in 100 grams and goji berry does not contain significant amounts.