Goji Berry vs. Plums
Nutrition comparison of Goji Berry and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and plums:
- Goji berry is an excellent source of Vitamin C, calcium, dietary fiber, iron and protein.
- Plum has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Plum has signficantly more potassium than goji berry.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goji berry is high in calories and plum has 87% less calories than goji berry - plum has 46 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is heavier in protein, lighter in carbs and lighter in fat compared to plums per calorie. Goji berry has a macronutrient ratio of 16:84:0 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Plums | |
|---|---|---|
| Protein | 16% | 6% |
| Carbohydrates | 84% | 89% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and plum has 85% less carbohydrates than goji berry - plum has 11.4g 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 829% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and plum has 78% less sugar than goji berry - plum has 9.9g 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 19 times more protein than plum - plum has 0.7g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both plums and goji berry are low in saturated fat - plum has 0.02g 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 409% more Vitamin C than plum - plum has 9.5mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Plum has more Vitamin A than goji berry - plum has 17ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Plums and goji berry contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Plum has more Vitamin K than goji berry - plum has 6.4ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Plum has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Plums | |
|---|---|---|
| Thiamin | ~ | 0.028 MG |
| Riboflavin | ~ | 0.026 MG |
| Niacin | ~ | 0.417 MG |
| Pantothenic acid | ~ | 0.135 MG |
| Vitamin B6 | ~ | 0.029 MG |
| Folate | ~ | 5 UG |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 30 times more calcium than plum - plum has 6mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 39 times more iron than plum - plum has 0.17mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Plum has signficantly more potassium than goji berry - plum has 157mg 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 Plums (Plums, raw) .
Goji Berry g
()
|
Daily Values (%) |
Plums 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 plums or goji berry contain more calories in 100 grams?Goji berry is high in calories and plum has 90% less calories than goji berry - plum has 46 calories in 100g and goji berry has 349 calories.
Does plums or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and plum has 90% fewer carbohydrates than goji berry - plum has 11.4g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does plums or goji berry contain more calcium?
Goji berry is a rich source of calcium and it has 30 times more calcium than plum - plum has 6mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does plums or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 39 times more iron than plum - plum has 0.17mg of iron in 100 grams and goji berry has 6.8mg of iron.