Figs vs. Goji Berry
Nutrition comparison of Figs and Goji Berry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
goji berry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and goji berry:
- Both figs and goji berry are high in dietary fiber.
- Fig has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Fig is a great source of potassium.
- Goji berry is an excellent source of Vitamin C, calcium, iron and protein.
USDA sources for nutritional information: Figs (Figs, 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 fig has 79% less calories than goji berry - fig has 74 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, figs is lighter in protein, heavier in carbs and similar to goji berry for fat. Figs has a macronutrient ratio of 4:93:3 and for goji berry, 16:84:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Goji Berry | |
|---|---|---|
| Protein | 4% | 16% |
| Carbohydrates | 93% | 84% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and fig has 75% less carbohydrates than goji berry - fig has 19.2g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both figs and goji berry are high in dietary fiber. Goji berry has 348% more dietary fiber than fig - fig has 2.9g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and fig has 64% less sugar than goji berry - fig has 16.3g 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 18 times more protein than fig - fig has 0.75g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both figs and goji berry are low in saturated fat - fig has 0.06g 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 23 times more Vitamin C than fig - fig has 2mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Fig has more Vitamin A than goji berry - fig has 7ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Figs and goji berry contain similar amounts of Vitamin E - fig has 0.11mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Figs and goji berry contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Fig has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Figs | Goji Berry | |
|---|---|---|
| Thiamin | 0.06 MG | ~ |
| Riboflavin | 0.05 MG | ~ |
| Niacin | 0.4 MG | ~ |
| Pantothenic acid | 0.3 MG | ~ |
| Vitamin B6 | 0.113 MG | ~ |
| Folate | 6 UG | ~ |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 443% more calcium than fig - fig has 35mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 17 times more iron than fig - fig has 0.37mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Fig is a great source of potassium and it has more potassium than goji berry - fig has 232mg 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: Figs (Figs, raw) and Goji Berry (Goji berries, dried) .
Figs 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 figs or goji berry contain more calories in 100 grams?Goji berry is high in calories and fig has 80% less calories than goji berry - fig has 74 calories in 100g and goji berry has 349 calories.
Does figs or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and fig has 80% fewer carbohydrates than goji berry - fig has 19.2g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does figs or goji berry contain more calcium?
Goji berry is a rich source of calcium and it has 440% more calcium than fig - fig has 35mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does figs or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 17 times more iron than fig - fig has 0.37mg of iron in 100 grams and goji berry has 6.8mg of iron.