Goji Berry vs. Kumquat
Nutrition comparison of Goji Berry and Kumquat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
kumquat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and kumquat:
- Both kumquat and goji berry are high in Vitamin C, calcium and dietary fiber.
- Goji berry is an excellent source of iron and protein.
- Kumquat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kumquat has signficantly more potassium than goji berry.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Kumquat (Kumquats, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goji berry is high in calories and kumquat has 80% less calories than goji berry - kumquat has 71 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is heavier in protein, heavier in carbs and lighter in fat compared to kumquat per calorie. Goji berry has a macronutrient ratio of 16:84:0 and for kumquat, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Kumquat | |
|---|---|---|
| Protein | 16% | 10% |
| Carbohydrates | 84% | 78% |
| Fat | ~ | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and kumquat has 79% less carbohydrates than goji berry - kumquat has 15.9g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both kumquat and goji berry are high in dietary fiber. Goji berry has 100% more dietary fiber than kumquat - kumquat has 6.5g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and kumquat has 79% less sugar than goji berry - kumquat has 9.4g 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 659% more protein than kumquat - kumquat has 1.9g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both kumquat and goji berry are low in saturated fat - kumquat has 0.1g of saturated fat per 100 grams and goji berry does not contain significant amounts.
Vitamins
Vitamin C
Both kumquat and goji berry are high in Vitamin C. Goji berry has a little more Vitamin C (10%) than kumquat by weight - kumquat has 43.9mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Kumquat has more Vitamin A than goji berry - kumquat has 15ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Kumquat and goji berry contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Kumquat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Kumquat | |
|---|---|---|
| Thiamin | ~ | 0.037 MG |
| Riboflavin | ~ | 0.09 MG |
| Niacin | ~ | 0.429 MG |
| Pantothenic acid | ~ | 0.208 MG |
| Vitamin B6 | ~ | 0.036 MG |
| Folate | ~ | 17 UG |
Minerals
calcium
Both kumquat and goji berry are high in calcium. Goji berry has 206% more calcium than kumquat - kumquat has 62mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 691% more iron than kumquat - kumquat has 0.86mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Kumquat has signficantly more potassium than goji berry - kumquat has 186mg 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 Kumquat (Kumquats, raw) .
Goji Berry g
()
|
Daily Values (%) |
Kumquat 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 kumquat or goji berry contain more calories in 100 grams?Goji berry is high in calories and kumquat has 80% less calories than goji berry - kumquat has 71 calories in 100g and goji berry has 349 calories.
Does kumquat or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and kumquat has 80% fewer carbohydrates than goji berry - kumquat has 15.9g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does kumquat or goji berry contain more calcium?
Both kumquat and goji berry are high in calcium. Goji berry has 210% more calcium than kumquat - kumquat has 62mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does kumquat or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 690% more iron than kumquat - kumquat has 0.86mg of iron in 100 grams and goji berry has 6.8mg of iron.