Goji Berry vs. Silken Tofu
Nutrition comparison of Goji Berry and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and silken tofu:
- Both silken tofu and goji berry are high in calcium.
- Goji berry is an excellent source of Vitamin A, Vitamin C, dietary fiber, iron and protein.
- Silken tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goji berry is high in calories and silken tofu has 83% less calories than goji berry - silken tofu has 61 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is much lighter in protein, much heavier in carbs and much lighter in fat compared to silken tofu per calorie. Goji berry has a macronutrient ratio of 16:84:0 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Silken Tofu | |
|---|---|---|
| Protein | 16% | 43% |
| Carbohydrates | 84% | 7% |
| Fat | ~ | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and silken tofu has 98% less carbohydrates than goji berry - silken tofu has 1.2g 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 64 times more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and silken tofu has 98% less sugar than goji berry - silken tofu has 0.7g 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 99% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both silken tofu and goji berry are low in saturated fat - silken tofu has 0.53g 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 241 times more Vitamin C than silken tofu - silken tofu has 0.2mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Goji berry is an excellent source of Vitamin A and it has more Vitamin A than silken tofu - goji berry has 8054.7ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and goji berry contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Silken tofu and goji berry contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Silken tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Silken Tofu | |
|---|---|---|
| Thiamin | ~ | 0.047 MG |
| Riboflavin | ~ | 0.037 MG |
| Niacin | ~ | 0.535 MG |
| Pantothenic acid | ~ | 0.051 MG |
| Vitamin B6 | ~ | 0.052 MG |
| Folate | ~ | 44 UG |
Minerals
calcium
Both silken tofu and goji berry are high in calcium. Goji berry has 71% more calcium than silken tofu - silken tofu has 111mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 513% more iron than silken tofu - silken tofu has 1.1mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Silken tofu has more potassium than goji berry - silken tofu has 120mg 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 Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Goji Berry g
()
|
Daily Values (%) |
Silken Tofu 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 silken tofu or goji berry contain more calories in 100 grams?Goji berry is high in calories and silken tofu has 80% less calories than goji berry - silken tofu has 61 calories in 100g and goji berry has 349 calories.
Is silken tofu or goji berry better for protein?
Goji berry is a fantastic source of protein and it has 100% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and goji berry has 14.3g of protein.
Does silken tofu or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and silken tofu has 100% fewer carbohydrates than goji berry - silken tofu has 1.2g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does silken tofu or goji berry contain more calcium?
Both silken tofu and goji berry are high in calcium. Goji berry has 70% more calcium than silken tofu - silken tofu has 111mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does silken tofu or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 510% more iron than silken tofu - silken tofu has 1.1mg of iron in 100 grams and goji berry has 6.8mg of iron.