Goji Berry vs. Beets
Nutrition comparison of Goji Berry and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and beets:
- Both beets and goji berry are high in dietary fiber.
- Beet has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Beet is an excellent source of potassium.
- Goji berry is an excellent source of Vitamin C, calcium, iron and protein.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goji berry is high in calories and beet has 88% less calories than goji berry - beet has 43 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is similar to beets for protein, carbs and fat. Goji berry has a macronutrient ratio of 16:84:0 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Beets | |
|---|---|---|
| Protein | 16% | 14% |
| Carbohydrates | 84% | 83% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and beet has 88% less carbohydrates than goji berry - beet has 9.6g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both beets and goji berry are high in dietary fiber. Goji berry has 364% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and beet has 85% less sugar than goji berry - beet has 6.8g 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 786% more protein than beet - beet has 1.6g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both beets and goji berry are low in saturated fat - beet 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 888% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Beets and goji berry contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Beets and goji berry contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Beets and goji berry contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Beet has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Beets | |
|---|---|---|
| Thiamin | ~ | 0.031 MG |
| Riboflavin | ~ | 0.04 MG |
| Niacin | ~ | 0.334 MG |
| Pantothenic acid | ~ | 0.155 MG |
| Vitamin B6 | ~ | 0.067 MG |
| Folate | ~ | 109 UG |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 10 times more calcium than beet - beet has 16mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 750% more iron than beet - beet has 0.8mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Beet is an excellent source of potassium and it has more potassium than goji berry - beet has 325mg 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 Beets (Beets, raw) .
Goji Berry g
()
|
Daily Values (%) |
Beets 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 beets or goji berry contain more calories in 100 grams?Goji berry is high in calories and beet has 90% less calories than goji berry - beet has 43 calories in 100g and goji berry has 349 calories.
Does beets or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and beet has 90% fewer carbohydrates than goji berry - beet has 9.6g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does beets or goji berry contain more calcium?
Goji berry is a rich source of calcium and it has 10 times more calcium than beet - beet has 16mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does beets or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 750% more iron than beet - beet has 0.8mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does beets or goji berry contain more potassium?
Beet is a rich source of potassium and it has more potassium than goji berry - beet has 325mg of potassium in 100 grams and goji berry does not contain significant amounts.