Whole Milk vs. Goji Berry
Nutrition comparison of Whole Milk and Goji Berry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
goji berry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and goji berry:
- Both whole milk and goji berry are high in calcium.
- Goji berry is an excellent source of Vitamin C, dietary fiber, iron and protein.
- Whole milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Whole milk has signficantly more Vitamin D than goji berry.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Goji Berry (Goji berries, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goji berry is high in calories and whole milk has 83% less calories than goji berry - whole milk has 61 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to goji berry per calorie. Whole milk has a macronutrient ratio of 22:30:48 and for goji berry, 16:84:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Goji Berry | |
|---|---|---|
| Protein | 22% | 16% |
| Carbohydrates | 30% | 84% |
| Fat | 48% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and whole milk has 94% less carbohydrates than goji berry - whole milk has 4.8g 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 more dietary fiber than whole milk - goji berry has 13g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Goji berry is high in sugar and whole milk has 89% less sugar than goji berry - whole milk has 5.1g 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 353% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Goji berry has less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and goji berry does not contain significant amounts.
cholesterol
Goji berry has less cholesterol than whole milk - whole milk has 10mg of cholesterol 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 more Vitamin C than whole milk - goji berry has 48.4mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has more Vitamin A than goji berry - whole milk has 46ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than goji berry - whole milk has 51iu of Vitamin D per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Whole milk and goji berry contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Whole milk and goji berry contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Whole milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Whole Milk | Goji Berry | |
|---|---|---|
| Thiamin | 0.046 MG | ~ |
| Riboflavin | 0.169 MG | ~ |
| Niacin | 0.089 MG | ~ |
| Pantothenic acid | 0.373 MG | ~ |
| Vitamin B6 | 0.036 MG | ~ |
| Folate | 5 UG | ~ |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both whole milk and goji berry are high in calcium. Goji berry has 68% more calcium than whole milk - whole milk has 113mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 225 times more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Whole milk has more potassium than goji berry - whole milk has 132mg 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Goji Berry (Goji berries, dried) .
Whole Milk g
()
|
Daily Values (%) |
Goji Berry 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 whole milk or goji berry contain more calories in 100 grams?Goji berry is high in calories and whole milk has 80% less calories than goji berry - whole milk has 61 calories in 100g and goji berry has 349 calories.
Does whole milk or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and whole milk has 90% fewer carbohydrates than goji berry - whole milk has 4.8g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does whole milk or goji berry contain more calcium?
Both whole milk and goji berry are high in calcium. Goji berry has 70% more calcium than whole milk - whole milk has 113mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does whole milk or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 225 times more iron than whole milk - whole milk has 0.03mg of iron in 100 grams and goji berry has 6.8mg of iron.