Goji Berry vs. Raspberries
Nutrition comparison of Goji Berry and Raspberries
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:
- Both raspberries and goji berry are high in Vitamin C and dietary fiber.
- Goji berry is an excellent source of calcium, iron and protein.
- Raspberry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Raspberry has signficantly more potassium than goji berry.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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 16:84:1 and for raspberries, 8:81:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Raspberries | |
|---|---|---|
| Protein | 16% | 8% |
| Carbohydrates | 84% | 81% |
| Fat | 1% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
Raspberry has signficantly more potassium than goji berry - raspberry has 151mg of potassium per 100 grams and goji berry does not contain significant amounts.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Goji Berry or Raspberries .
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 % |
|
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 raspberries or goji berry contain more calories in 100 grams?Goji berry is high in calories and raspberry has 90% less calories than goji berry - raspberry has 52 calories in 100g and goji berry has 349 calories.
Does raspberries or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and raspberry has 90% fewer carbohydrates than goji berry - raspberry has 11.9g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does raspberries or goji berry contain more calcium?
Goji berry is a rich source of calcium and it has 660% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does raspberries or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 890% more iron than raspberry - raspberry has 0.69mg of iron in 100 grams and goji berry has 6.8mg of iron.