Goji Berry vs. Kale
Nutrition comparison of Goji Berry and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and kale:
- Both kale and goji berry are high in Vitamin C, calcium and dietary fiber.
- Goji berry is an excellent source of iron and protein.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin K and potassium.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goji berry is high in calories and kale has 90% less calories than goji berry - kale has 35 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Goji berry has a macronutrient ratio of 16:84:0 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Kale | |
|---|---|---|
| Protein | 16% | 28% |
| Carbohydrates | 84% | 41% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and kale has 94% less carbohydrates than goji berry - kale has 4.4g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both kale and goji berry are high in dietary fiber. Goji berry has 217% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and kale has 98% less sugar than goji berry - kale has 0.99g 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 388% more protein than kale - kale has 2.9g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both kale and goji berry are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and goji berry does not contain significant amounts.
Vitamins
Vitamin C
Both kale and goji berry are high in Vitamin C. Kale has 93% more Vitamin C than goji berry - kale has 93.4mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than goji berry - kale has 241ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than goji berry - kale has 0.66mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than goji berry - kale has 389.6ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Kale | |
|---|---|---|
| Thiamin | ~ | 0.113 MG |
| Riboflavin | ~ | 0.347 MG |
| Niacin | ~ | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | ~ | 0.147 MG |
| Folate | ~ | 62 UG |
Minerals
calcium
Both kale and goji berry are high in calcium. Kale has 34% more calcium than goji berry - kale has 254mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 325% more iron than kale - kale has 1.6mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Kale is an excellent source of potassium and it has more potassium than goji berry - kale has 348mg 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 Kale (Kale, raw) .
Goji Berry g
()
|
Daily Values (%) |
Kale 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 kale or goji berry contain more calories in 100 grams?Goji berry is high in calories and kale has 90% less calories than goji berry - kale has 35 calories in 100g and goji berry has 349 calories.
Does kale or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and kale has 90% fewer carbohydrates than goji berry - kale has 4.4g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does kale or goji berry contain more calcium?
Both kale and goji berry are high in calcium. Kale has 30% more calcium than goji berry - kale has 254mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does kale or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 330% more iron than kale - kale has 1.6mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does kale or goji berry contain more potassium?
Kale is a rich source of potassium and it has more potassium than goji berry - kale has 348mg of potassium in 100 grams and goji berry does not contain significant amounts.