Currants vs. Goji Berry
Nutrition comparison of Currants and Goji Berry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
goji berry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and goji berry:
- Both goji berry and currants are high in Vitamin C and dietary fiber.
- Currant has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Currant is a great source of potassium.
- Goji berry is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Currants (Currants, red and white, 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 currant has 84% less calories than goji berry - goji berry has 349 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is lighter in protein, heavier in carbs and similar to goji berry for fat. Currants has a macronutrient ratio of 9:88:3 and for goji berry, 16:84:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Goji Berry | |
|---|---|---|
| Protein | 9% | 16% |
| Carbohydrates | 88% | 84% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and currant has 82% less carbohydrates than goji berry - goji berry has 77.1g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both goji berry and currants are high in dietary fiber. Goji berry has 202% more dietary fiber than currant - goji berry has 13g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Goji berry is high in sugar and currant has 84% less sugar than goji berry - goji berry has 45.6g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Goji berry is an excellent source of protein and it has 919% more protein than currant - goji berry has 14.3g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both currants and goji berry are low in saturated fat - currant has 0.02g of saturated fat per 100 grams and goji berry does not contain significant amounts.
Vitamins
Vitamin C
Both goji berry and currants are high in Vitamin C. Goji berry has 18% more Vitamin C than currant - goji berry has 48.4mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Currants and goji berry contain similar amounts of Vitamin A - currant has 2ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Currants and goji berry contain similar amounts of Vitamin E - currant has 0.1mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Currant has more Vitamin K than goji berry - currant has 11ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Currant has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Currants | Goji Berry | |
|---|---|---|
| Thiamin | 0.04 MG | ~ |
| Riboflavin | 0.05 MG | ~ |
| Niacin | 0.1 MG | ~ |
| Pantothenic acid | 0.064 MG | ~ |
| Vitamin B6 | 0.07 MG | ~ |
| Folate | 8 UG | ~ |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 476% more calcium than currant - goji berry has 190mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Goji berry is an excellent source of iron and it has 580% more iron than currant - goji berry has 6.8mg of iron per 100 grams and currant has 1mg of iron.
potassium
Currant is a great source of potassium and it has more potassium than goji berry - currant has 275mg 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: Currants (Currants, red and white, raw) and Goji Berry (Goji berries, dried) .
Currants 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 goji berry or currants contain more calories in 100 grams?Goji berry is high in calories and currant has 80% less calories than goji berry - goji berry has 349 calories in 100g and currant has 56 calories.
Does goji berry or currants have more carbohydrates?
By weight, goji berry is high in carbohydrates and currant has 80% fewer carbohydrates than goji berry - goji berry has 77.1g of carbs for 100g and currant has 13.8g of carbohydrates.
Does goji berry or currants contain more calcium?
Goji berry is a rich source of calcium and it has 480% more calcium than currant - goji berry has 190mg of calcium in 100 grams and currant has 33mg of calcium.
Does goji berry or currants contain more iron?
Goji berry is an abundant source of iron and it has 580% more iron than currant - goji berry has 6.8mg of iron in 100 grams and currant has 1mg of iron.