Goji Berry vs. Rosemary
Nutrition comparison of Goji Berry and Rosemary
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
rosemary
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and rosemary:
- Both goji berry and rosemary are high in Vitamin C, calcium, calories, dietary fiber and iron.
- Goji berry is an excellent source of protein.
- Rosemary has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Rosemary is a great source of Vitamin A.
- Rosemary is an excellent source of potassium.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Rosemary (Rosemary, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both goji berry and rosemary are high in calories. Goji berry has 166% more calories than rosemary - goji berry has 349 calories per 100 grams and rosemary has 131 calories.
For macronutrient ratios, goji berry is much heavier in carbs, much lighter in fat and similar to rosemary for protein. Goji berry has a macronutrient ratio of 16:84:0 and for rosemary, 14:55:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Rosemary | |
|---|---|---|
| Protein | 16% | 14% |
| Carbohydrates | 84% | 55% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and rosemary has 73% less carbohydrates than goji berry - goji berry has 77.1g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Both goji berry and rosemary are high in dietary fiber. Rosemary has a little more dietary fiber (8%) than goji berry by weight - goji berry has 13g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Goji berry is high in sugar and rosemary has less sugar than goji berry - goji berry has 45.6g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Goji berry is an excellent source of protein and it has 331% more protein than rosemary - goji berry has 14.3g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Goji berry has less saturated fat than rosemary - rosemary has 2.8g of saturated fat per 100 grams and goji berry does not contain significant amounts.
Vitamins
Vitamin C
Both goji berry and rosemary are high in Vitamin C. Goji berry has 122% more Vitamin C than rosemary - goji berry has 48.4mg of Vitamin C per 100 grams and rosemary has 21.8mg of Vitamin C.
Vitamin A
Rosemary is a great source of Vitamin A and it has more Vitamin A than goji berry - rosemary has 146ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Rosemary has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Rosemary | |
|---|---|---|
| Thiamin | ~ | 0.036 MG |
| Riboflavin | ~ | 0.152 MG |
| Niacin | ~ | 0.912 MG |
| Pantothenic acid | ~ | 0.804 MG |
| Vitamin B6 | ~ | 0.336 MG |
| Folate | ~ | 109 UG |
Minerals
calcium
Both goji berry and rosemary are high in calcium. Rosemary has 67% more calcium than goji berry - goji berry has 190mg of calcium per 100 grams and rosemary has 317mg of calcium.
iron
Both goji berry and rosemary are high in iron. Goji berry is very similar to rosemary for iron - goji berry has 6.8mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Rosemary is an excellent source of potassium and it has more potassium than goji berry - rosemary has 668mg 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 Rosemary (Rosemary, fresh) .
Goji Berry g
()
|
Daily Values (%) |
Rosemary 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 goji berry or rosemary contain more calories in 100 grams?Both goji berry and rosemary are high in calories. Goji berry has 170% more calories than rosemary - goji berry has 349 calories in 100g and rosemary has 131 calories.
Does goji berry or rosemary have more carbohydrates?
By weight, goji berry is high in carbohydrates and rosemary has 70% fewer carbohydrates than goji berry - goji berry has 77.1g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does goji berry or rosemary contain more calcium?
Both goji berry and rosemary are high in calcium. Rosemary has 70% more calcium than goji berry - goji berry has 190mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does goji berry or rosemary contain more iron?
Both goji berry and rosemary are high in iron. Goji berry is very similar to rosemary for iron - goji berry has 6.8mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does rosemary or goji berry contain more potassium?
Rosemary is a rich source of potassium and it has more potassium than goji berry - rosemary has 668mg of potassium in 100 grams and goji berry does not contain significant amounts.