Goji Berry vs. Spirulina
Nutrition comparison of Goji Berry and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and spirulina:
- Both spirulina and goji berry are high in calcium, calories, dietary fiber, iron and protein.
- Goji berry is an excellent source of Vitamin C.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin E than goji berry.
- Spirulina is an excellent source of potassium.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and goji berry are high in calories. Goji berry has 20% more calories than spirulina - spirulina has 290 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 lighter in fat compared to spirulina per calorie. Goji berry has a macronutrient ratio of 16:84:0 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Spirulina | |
|---|---|---|
| Protein | 16% | 59% |
| Carbohydrates | 84% | 25% |
| Fat | ~ | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and spirulina has 69% less carbohydrates than goji berry - spirulina has 23.9g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both spirulina and goji berry are high in dietary fiber. Goji berry has 261% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and spirulina has 93% less sugar than goji berry - spirulina has 3.1g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Both spirulina and goji berry are high in protein. Spirulina has 303% more protein than goji berry - spirulina has 57.5g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Goji berry has less saturated fat than spirulina - spirulina has 2.7g 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 379% more Vitamin C than spirulina - spirulina has 10.1mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Spirulina has more Vitamin A than goji berry - spirulina has 29ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than goji berry - spirulina has 5mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Spirulina has more Vitamin K than goji berry - spirulina has 25.5ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Spirulina | |
|---|---|---|
| Thiamin | ~ | 2.38 MG |
| Riboflavin | ~ | 3.67 MG |
| Niacin | ~ | 12.82 MG |
| Pantothenic acid | ~ | 3.48 MG |
| Vitamin B6 | ~ | 0.364 MG |
| Folate | ~ | 94 UG |
Minerals
calcium
Both spirulina and goji berry are high in calcium. Goji berry has 58% more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both spirulina and goji berry are high in iron. Spirulina has 319% more iron than goji berry - spirulina has 28.5mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Spirulina is an excellent source of potassium and it has more potassium than goji berry - spirulina has 1363mg 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 Spirulina (Seaweed, spirulina, dried) .
Goji Berry g
()
|
Daily Values (%) |
Spirulina 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 spirulina or goji berry contain more calories in 100 grams?Both spirulina and goji berry are high in calories. Goji berry has 20% more calories than spirulina - spirulina has 290 calories in 100g and goji berry has 349 calories.
Is spirulina or goji berry better for protein?
Both spirulina and goji berry are high in protein. Spirulina has 300% more protein than goji berry - spirulina has 57.5g of protein per 100 grams and goji berry has 14.3g of protein.
Does spirulina or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and spirulina has 70% fewer carbohydrates than goji berry - spirulina has 23.9g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does spirulina or goji berry contain more calcium?
Both spirulina and goji berry are high in calcium. Goji berry has 60% more calcium than spirulina - spirulina has 120mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does spirulina or goji berry contain more iron?
Both spirulina and goji berry are high in iron. Spirulina has 320% more iron than goji berry - spirulina has 28.5mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does spirulina or goji berry contain more potassium?
Spirulina is a rich source of potassium and it has more potassium than goji berry - spirulina has 1363mg of potassium in 100 grams and goji berry does not contain significant amounts.