Goji Berry vs. Kidney Beans
Nutrition comparison of Goji Berry and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and kidney beans:
- Both goji berry and kidney beans are high in calcium, calories, dietary fiber and protein.
- Goji berry is an excellent source of Vitamin A, Vitamin C and iron.
- Kidney bean has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Kidney bean is a great source of potassium.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both goji berry and kidney beans are high in calories. Goji berry has 188% more calories than kidney bean - goji berry has 349 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, goji berry is lighter in protein, heavier in carbs and lighter in fat compared to kidney beans per calorie. Goji berry has a macronutrient ratio of 16:84:0 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Kidney Beans | |
|---|---|---|
| Protein | 16% | 26% |
| Carbohydrates | 84% | 67% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and kidney bean has 73% less carbohydrates than goji berry - goji berry has 77.1g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both goji berry and kidney beans are high in dietary fiber. Goji berry has 117% more dietary fiber than kidney bean - goji berry has 13g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Goji berry is high in sugar and kidney bean has less sugar than goji berry - goji berry has 45.6g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both goji berry and kidney beans are high in protein. Goji berry has 76% more protein than kidney bean - goji berry has 14.3g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both kidney beans and goji berry are low in saturated fat - kidney bean has 0.33g 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 241 times more Vitamin C than kidney bean - goji berry has 48.4mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Goji berry is an excellent source of Vitamin A and it has more Vitamin A than kidney bean - goji berry has 8054.7ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Kidney beans and goji berry contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Kidney bean has more Vitamin K than goji berry - kidney bean has 5.7ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Kidney bean has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Goji Berry | Kidney Beans | |
|---|---|---|
| Thiamin | ~ | 0.06 MG |
| Riboflavin | ~ | 0.015 MG |
| Niacin | ~ | 0.417 MG |
| Vitamin B6 | ~ | 0.113 MG |
| Folate | ~ | 23 UG |
Minerals
calcium
Both goji berry and kidney beans are high in calcium. Goji berry has 228% more calcium than kidney bean - goji berry has 190mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Goji berry is an excellent source of iron and it has 353% more iron than kidney bean - goji berry has 6.8mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has more potassium than goji berry - kidney bean has 250mg 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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Goji Berry g
()
|
Daily Values (%) |
Kidney Beans 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 kidney beans contain more calories in 100 grams?Both goji berry and kidney beans are high in calories. Goji berry has 190% more calories than kidney bean - goji berry has 349 calories in 100g and kidney bean has 121 calories.
Does goji berry or kidney beans have more carbohydrates?
By weight, goji berry is high in carbohydrates and kidney bean has 70% fewer carbohydrates than goji berry - goji berry has 77.1g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does goji berry or kidney beans contain more calcium?
Both goji berry and kidney beans are high in calcium. Goji berry has 230% more calcium than kidney bean - goji berry has 190mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does goji berry or kidney beans contain more iron?
Goji berry is an abundant source of iron and it has 350% more iron than kidney bean - goji berry has 6.8mg of iron in 100 grams and kidney bean has 1.5mg of iron.