Goji Berry vs. Almonds
Nutrition comparison of Goji Berry and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and almonds:
- Both almonds and goji berry are high in calcium, calories, dietary fiber, iron and protein.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E and potassium.
- Goji berry has signficantly less saturated fat than almond.
- Goji berry is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and goji berry are high in calories. Almond has 66% more calories than goji berry - almond has 579 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is much heavier in carbs, much lighter in fat and similar to almonds for protein. Goji berry has a macronutrient ratio of 16:84:0 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Almonds | |
|---|---|---|
| Protein | 16% | 14% |
| Carbohydrates | 84% | 14% |
| Fat | ~ | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and almond has 72% less carbohydrates than goji berry - almond has 21.6g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both almonds and goji berry are high in dietary fiber. Goji berry has a little more dietary fiber (4%) than almond by weight - almond has 12.5g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and almond has 90% less sugar than goji berry - almond has 4.4g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Both almonds and goji berry are high in protein. Almond has 48% more protein than goji berry - almond has 21.2g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Goji berry has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and goji berry does not contain significant amounts.
trans fat
Both almonds and goji berry are low in trans fat - almond has 0.02g of trans 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 more Vitamin C than almond - goji berry has 48.4mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Goji berry is an excellent source of Vitamin A and it has more Vitamin A than almond - goji berry has 8054.7ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than goji berry - almond has 25.6mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Almonds | |
|---|---|---|
| Thiamin | ~ | 0.205 MG |
| Riboflavin | ~ | 1.138 MG |
| Niacin | ~ | 3.618 MG |
| Pantothenic acid | ~ | 0.471 MG |
| Vitamin B6 | ~ | 0.137 MG |
| Folate | ~ | 44 UG |
Minerals
calcium
Both almonds and goji berry are high in calcium. Almond has 42% more calcium than goji berry - almond has 269mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both almonds and goji berry are high in iron. Goji berry has 83% more iron than almond - almond has 3.7mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Almond is an excellent source of potassium and it has more potassium than goji berry - almond has 733mg 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 Almonds (Nuts, almonds) .
Goji Berry g
()
|
Daily Values (%) |
Almonds 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 almonds or goji berry contain more calories in 100 grams?Both almonds and goji berry are high in calories. Almond has 70% more calories than goji berry - almond has 579 calories in 100g and goji berry has 349 calories.
Does almonds or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and almond has 70% fewer carbohydrates than goji berry - almond has 21.6g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does almonds or goji berry contain more calcium?
Both almonds and goji berry are high in calcium. Almond has 40% more calcium than goji berry - almond has 269mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does almonds or goji berry contain more iron?
Both almonds and goji berry are high in iron. Goji berry has 80% more iron than almond - almond has 3.7mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does almonds or goji berry contain more potassium?
Almond is a rich source of potassium and it has more potassium than goji berry - almond has 733mg of potassium in 100 grams and goji berry does not contain significant amounts.