Cantaloupe vs. Goji Berry
Nutrition comparison of Cantaloupe and Goji Berry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
goji berry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and goji berry:
- Both cantaloupe and goji berry are high in Vitamin C.
- Cantaloupe has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A.
- Goji berry is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) 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 cantaloupe has 90% less calories than goji berry - cantaloupe has 34 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, cantaloupe is lighter in protein, heavier in fat and similar to goji berry for carbs. Cantaloupe has a macronutrient ratio of 9:87:5 and for goji berry, 16:84:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Goji Berry | |
|---|---|---|
| Protein | 9% | 16% |
| Carbohydrates | 87% | 84% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and cantaloupe has 89% less carbohydrates than goji berry - cantaloupe has 8.2g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Goji berry is an excellent source of dietary fiber and it has 13 times more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and cantaloupe has 83% less sugar than goji berry - cantaloupe has 7.9g 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 15 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both cantaloupe and goji berry are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and goji berry does not contain significant amounts.
Vitamins
Vitamin C
Both cantaloupe and goji berry are high in Vitamin C. Goji berry has 32% more Vitamin C than cantaloupe - cantaloupe has 36.7mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than goji berry - cantaloupe has 169ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Cantaloupe and goji berry contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Cantaloupe and goji berry contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Cantaloupe has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cantaloupe | Goji Berry | |
|---|---|---|
| Thiamin | 0.041 MG | ~ |
| Riboflavin | 0.019 MG | ~ |
| Niacin | 0.734 MG | ~ |
| Pantothenic acid | 0.105 MG | ~ |
| Vitamin B6 | 0.072 MG | ~ |
| Folate | 21 UG | ~ |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 20 times more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 31 times more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Cantaloupe is a great source of potassium and it has more potassium than goji berry - cantaloupe has 267mg of potassium per 100 grams and goji berry does not contain significant amounts.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cantaloupe or Goji Berry .
Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Goji Berry (Goji berries, dried) .
Cantaloupe 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 cantaloupe or goji berry contain more calories in 100 grams?Goji berry is high in calories and cantaloupe has 90% less calories than goji berry - cantaloupe has 34 calories in 100g and goji berry has 349 calories.
Does cantaloupe or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and cantaloupe has 90% fewer carbohydrates than goji berry - cantaloupe has 8.2g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does cantaloupe or goji berry contain more calcium?
Goji berry is a rich source of calcium and it has 20 times more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does cantaloupe or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 31 times more iron than cantaloupe - cantaloupe has 0.21mg of iron in 100 grams and goji berry has 6.8mg of iron.