Milk vs. Goji Berry
Nutrition comparison of Milk and Goji Berry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
goji berry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and goji berry:
- Both milk and goji berry are high in calcium.
- Goji berry is an excellent source of Vitamin C, dietary fiber, iron and protein.
- Milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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 milk has 86% less calories than goji berry - milk has 50 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to goji berry per calorie. Milk has a macronutrient ratio of 27:38:35 and for goji berry, 16:84:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Goji Berry | |
|---|---|---|
| Protein | 27% | 16% |
| Carbohydrates | 38% | 84% |
| Fat | 35% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and milk has 94% less carbohydrates than goji berry - milk has 4.8g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Goji berry is an excellent source of dietary fiber and it has more dietary fiber than milk - goji berry has 13g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Goji berry is high in sugar and milk has 89% less sugar than goji berry - milk has 5.1g 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 332% more protein than milk - milk has 3.3g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Goji berry has less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and goji berry does not contain significant amounts.
trans fat
Both milk and goji berry are low in trans fat - milk has 0.09g of trans fat per 100 grams and goji berry does not contain significant amounts.
cholesterol
Both milk and goji berry are low in cholesterol - milk has 8mg of cholesterol 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 milk - milk has 0.2mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than goji berry - milk has 55ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than goji berry - milk has 49iu of Vitamin D per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Milk and goji berry contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Milk and goji berry contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Milk | Goji Berry | |
|---|---|---|
| Thiamin | 0.039 MG | ~ |
| Riboflavin | 0.185 MG | ~ |
| Niacin | 0.092 MG | ~ |
| Pantothenic acid | 0.356 MG | ~ |
| Vitamin B6 | 0.038 MG | ~ |
| Folate | 5 UG | ~ |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both milk and goji berry are high in calcium. Goji berry has 58% more calcium than milk - milk has 120mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 339 times more iron than milk - milk has 0.02mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Milk has more potassium than goji berry - milk has 140mg 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Goji Berry (Goji berries, dried) .
Milk 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 milk or goji berry contain more calories in 100 grams?Goji berry is high in calories and milk has 90% less calories than goji berry - milk has 50 calories in 100g and goji berry has 349 calories.
Does milk or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and milk has 90% fewer carbohydrates than goji berry - milk has 4.8g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does milk or goji berry contain more calcium?
Both milk and goji berry are high in calcium. Goji berry has 60% more calcium than milk - milk has 120mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does milk or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 339 times more iron than milk - milk has 0.02mg of iron in 100 grams and goji berry has 6.8mg of iron.