Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and raspberries:
Goji berry is high in calories and raspberry has 85% less calories than goji berry - raspberry has 52 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is heavier in protein, lighter in fat and similar to raspberries for carbs. Goji berry has a macronutrient ratio of 16:84:0 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Goji Berry | Raspberries | |
---|---|---|
Protein | 16% | 8% |
Carbohydrates | 84% | 82% |
Fat | ~ | 10% |
Alcohol | ~ | ~ |
Goji berry is high in carbohydrates and raspberry has 85% less carbohydrates than goji berry - raspberry has 11.9g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
Both raspberries and goji berry are high in dietary fiber. Goji berry has 100% more dietary fiber than raspberry - raspberry has 6.5g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
Goji berry is high in sugar and raspberry has 90% less sugar than goji berry - raspberry has 4.4g of sugar per 100 grams and goji berry has 45.6g of sugar.
Goji berry is an excellent source of protein and it has 10 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and goji berry has 14.3g of protein.
Both raspberries and goji berry are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and goji berry does not contain significant amounts.
Both raspberries and goji berry are high in Vitamin C. Goji berry has 85% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Raspberries and goji berry contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Raspberry has more Vitamin E than goji berry - raspberry has 0.87mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Raspberry has more Vitamin K than goji berry - raspberry has 7.8ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
Raspberry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Goji Berry | Raspberries | |
---|---|---|
Thiamin | ~ | 0.032 MG |
Riboflavin | ~ | 0.038 MG |
Niacin | ~ | 0.598 MG |
Pantothenic acid | ~ | 0.329 MG |
Vitamin B6 | ~ | 0.055 MG |
Folate | ~ | 21 UG |
Goji berry is an excellent source of calcium and it has 660% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and goji berry has 190mg of calcium.
Goji berry is an excellent source of iron and it has 886% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and goji berry has 6.8mg of iron.
Raspberry has signficantly more potassium than goji berry - raspberry has 151mg of potassium per 100 grams and goji berry does not contain significant amounts.
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 Raspberries (Raspberries, raw) .
Goji Berry g
()
|
Daily Values (%) |
Raspberries 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 % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||