Goji Berry vs. Spam
Nutrition comparison of Goji Berry and Spam
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
spam
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and spam:
- Both spam and goji berry are high in Vitamin C, calories and protein.
- Goji berry is an excellent source of Vitamin A, calcium, dietary fiber and iron.
- Spam has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
- Spam is an excellent source of potassium.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spam and goji berry are high in calories. Goji berry has 19% more calories than spam - spam has 293 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is much heavier in carbs, much lighter in fat and similar to spam for protein. Goji berry has a macronutrient ratio of 16:84:0 and for spam, 17:5:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Spam | |
|---|---|---|
| Protein | 16% | 17% |
| Carbohydrates | 84% | 5% |
| Fat | ~ | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and spam has 96% less carbohydrates than goji berry - spam has 3.4g 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 spam - goji berry has 13g of dietary fiber per 100 grams and spam does not contain significant amounts.
sugar
Goji berry is high in sugar and spam has less sugar than goji berry - goji berry has 45.6g of sugar per 100 grams and spam does not contain significant amounts.
Protein
protein
Both spam and goji berry are high in protein. Goji berry has 14% more protein than spam - spam has 12.5g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Spam is high in saturated fat and goji berry has less saturated fat than spam - spam has 8.9g of saturated fat per 100 grams and goji berry does not contain significant amounts.
cholesterol
Goji berry has less cholesterol than spam - spam has 76mg of cholesterol per 100 grams and goji berry does not contain significant amounts.
Vitamins
Vitamin C
Both spam and goji berry are high in Vitamin C. Goji berry has 13% more Vitamin C than spam - spam has 43mg 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 spam - goji berry has 8054.7ug of Vitamin A per 100 grams and spam does not contain significant amounts.
Vitamin D
Spam has more Vitamin D than goji berry - spam has 23iu of Vitamin D per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Spam and goji berry contain similar amounts of Vitamin E - spam has 0.24mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Spam has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
| Goji Berry | Spam | |
|---|---|---|
| Thiamin | ~ | 0.264 MG |
| Riboflavin | ~ | 0.179 MG |
| Niacin | ~ | 3.175 MG |
| Vitamin B6 | ~ | 0.283 MG |
| Folate | ~ | 4 UG |
| Vitamin B12 | ~ | 0.61 UG |
Minerals
calcium
Goji berry is an excellent source of calcium and it has more calcium than spam - goji berry has 190mg of calcium per 100 grams and spam does not contain significant amounts.
iron
Goji berry is an excellent source of iron and it has 963% more iron than spam - spam has 0.64mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Spam is an excellent source of potassium and it has more potassium than goji berry - spam has 564mg 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 Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) .
Goji Berry g
()
|
Daily Values (%) |
Spam 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 spam or goji berry contain more calories in 100 grams?Both spam and goji berry are high in calories. Goji berry has 20% more calories than spam - spam has 293 calories in 100g and goji berry has 349 calories.
Does spam or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and spam has 100% fewer carbohydrates than goji berry - spam has 3.4g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does goji berry or spam contain more calcium?
Goji berry is a rich source of calcium and it has more calcium than spam - goji berry has 190mg of calcium in 100 grams and spam does not contain significant amounts.
Does spam or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 960% more iron than spam - spam has 0.64mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does spam or goji berry contain more potassium?
Spam is a rich source of potassium and it has more potassium than goji berry - spam has 564mg of potassium in 100 grams and goji berry does not contain significant amounts.